wednesday the 4th of June - MOE DOWN AT ITS CRUELEST

WHERE: at the ladder (F#*k the residents)

EQUIP: damons and stefs sand bags, 12's KB, 16's KB, 20's KB, 24's KB, parralettes,

MOE it UP: KB complex: To be done on grass area up top

single arm KB split jerk x 10 total +
Goblet squat x 10 +
snatches x 10 total +
Clean and press x 10 total +
2 x KB swings x 10 total +
2 handed OHS x 10 +
Halo x 10 each direction +
2 x KB Front squat x 10 +
2 x KB Rack lunges / alternating x 10 total +
renegade rows x 10 total

MOE it DOWN: sand bag challenge:

1 x sandbag each down the ladder x 2 (at the top of each ladder execute 10 x sand bag full cleans on each shoulder)

STEF's PAUL SENIOR BEST MATE: team challenge:

2 teams of 2:
each person must get up and down the ladder twice each as quick as possible. rules: can only do one ladder at a time, only one person from each team on the ladder at any one given time, and when resting at the top, sand bag on back and squatting deep at own pace, whilst waiting for your partner! ALL FOR TIME!

ROD GETS SPIRITUAL; The Final Epoch:

Down Mount street, up mount street, down jacobs, up jacobs (with sandbag), down jacobs, up jacobs (free) to finish off!

NOW THATS ALL FOR LOVE AND THE SHAVING OF RODNEY, the rabbit, the zercher, our now spiritual leader KANTOR!!!