Week 0 2024 IPC

AO: Boneyard

When: 2024-09-06

QIC: Stifler (Boneyard)

PAX (6): Daisy, Floater, Half-Dozen, Manscape, Mater, Stifler (Boneyard)

Warm-O-Rama:

10 Side Straddle Hop 10 Learning to Fly 10 Weedpicker 10 Willy Mays Hays 10 Calf Raises 10 Michael Phelps

The Thang:

  • Kalsu – 100 thrusters
    • Perform 5 burpees
    • As soon as you finish the burpees, start doing thrusters
    • When the timer goes off, do 5 burpees
    • Keep repeating this until you finish 100 thrusters
  • After 100 thrusters, run 400 meters
  • Reverse Kalsu – 100 burpees
    • Start your 100 burpees as soon as you get back
      • Each time the EMOM timer goes off, 5 thrusters
    • Perform burpees in between until you get to 100 burpees
  • Workout ends after your 100 burpees
MARY: 15 LBCs 15 Flutter Kicks 15 Box Cutters 15 Big Boys OYO 15 Dying Cockroac   7s - Stepups and Dips  

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