15 PAX CAME OUT ON A COOL A.M. WITH A FULL MOON SHINING FOR A BOXING INSPIRED SHOWTIME/LOCKS CO-Q. BRICK X 2 PER PAX HELD FOR DURATION OF BEATDOWN.
DISCLAIMER
PRAYER
COP
IW X 15 IC
SSH X 15 IC
TTT X 10 IC
WMH 10 SEC. CT EA SIDE
MATT BIANDA X 10 IC X FORWARD & REVERSE
LBAC X 10 IC X FORWARD & REVERSE
THE THANG
BOXER SHUFFLE/MERKINS LADDER 10 TO 1
PAX DIVIDED INTO 2 TEAMS FOR 1 ON 1 MATCHUPS DURING BOXING ROUNDS
5 BOXING ROUNDS COMPLETED:
ROUND 1-3:
BRIDGE LAP/PULLUPS X 5 (HOLD 2 COUNT AT TOP) @ HANDRAILS
PAX PLANK UNTIL SIX COMPLETES
3 MIN. TIMED ROUND R/R OF:
JAB,CROSS,DUCK/SQUAT X 16
JIM BRADDOCKS X 12
CAROLINA DRY DOCKS X 8
(ADD 4 REPS EACH ROUND)
ROUND 4-5:
BRIDGE LAP/PULLUPS X 5 (HOLD 2 COUNT AT TOP) @ BRIDGES
PAX PLANK UNTIL SIX COMPLETES
3 MIN. TIMED ROUND R/R OF:
JAB,JAB,HOOK,LUNGE,UPPERCUT X 16
AMERICAN HAMMERS (LEFT,RIGHT) X 12
STAR JACKS X 8
(ADD 4 REPS EACH ROUND)
MARY
(TIMED OUT)
CIRCLE OF TRUST
PRAYER
MOLESKIN
ADMIRAL MCRAVEN: MAKE YOUR BED (DO THE LITTLE THINGS WELL)
ANNOUNCEMENTS
HARDSHIP HILL OCR, IPC CHALLENGE CONTINUES FRI., PERSIMMON RIDGE ON SAT.
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