Six Pack

6 studs posted at WDog this morning and here is how it went down..

Warm ups – Dead man stretch, Helicopters, Windmills, SSH’s IW’s Plank

Rusty cage : Pull up/Chin up ladder – 1-5 – back down 5-1

Partner Jerkins 5 and Dips 5 – 3 sets

Block work : each pax grab 2 blocks – 1 block curl 10 – 2 block each hand curl 20 – repeat 3 times . Bench press 1 block 20 – bench press 2 blocks 10 – repeat 3 times . Fee 6 inches hand extended above head with one block bring the block up over head 10 times – repeat 3 times . WW2 sit up press with block 10 times 3 sets.

Field : All together run forward to the 25 – 50 75 at each yard line 10 SSh’s in cadence . Repeat coming back / Bernie Sanders .

Native American run back to the flag.

Great work today guys – mostly a ground and pound – very well done. Light crowd for WDOG this morning – but excellent light rain with a little mumble chatter mixed in.

Phonics took us out. Thanks for allowing me to lead this morning guys.

See y’all in the gloom !