Clean the Wolf

Clean the Wolf

QIC

Webelos

AO

The Deep End

PAX

• Bronco
• Deliverance
• Fixed Gear
• Hong Kong Phooey
• Kipling
• Kodak
• Madonna
• Padawan
• Sheriff
• Time Machine
• Troll
• Webelos
• DHL

Workout

• Disclaimer
• Warmup 5:30 – 5:35
  • Abe Vigodas
  • Seal Clap
  • Daisy Pickers
  • Rossy
  • Halo – 5 each direction
• Skill Session : Clean Progression 5:35 5:50
  • All single arm
  • Row
  • Row with assisted Gun slinger
  • Gun slinger
  • Gun slinger with assisted clean
  • Assisted clean
  • Suitcase carry a lab around the playground
• Thang 5:50 – 6:10
  • Partner up with a similar weight bell, all double arm
  • 5 Front Squat
  • 5 Press
  • 5 Clean
  • 5 Front Squat
  • Switch
  • Repeat
  • Walk a lab after 5 sets
• Mary 6:10 – 6:15
  • Plank pull throughs, 4 count
  • North South plank pull, 4 count
  • Dead bugs, double arm, double leg
  • American hammers, transfer the bell from one side to the other, every other rep. 
    
• Count-o-Rama
• Name-o-Rama
• Announcements?

COT: Realization of progress in Therapy recently, but it felt hollow at first due to what is happening around me. But I realized it was my Esther Moment.