[Cowbell] Cowbell Fluidity

AO: Cowbell
Q: Damascus ,
PAX: Tron, Blue Screen of DEATH, Schneider, Chicken Little, Zinfandel, Avis, Falcon, Maple Syrup, Deflated, Chastain, Foundation, Inspector Gadget, Damascus
FNGs: None
COUNT: 13
What had happened was:

Quick warm up

Progressive ladder w/ parking lot run in between (20 reps each)
– Swings
– Swings + Snatches
– Swings + Snatches + Rows
– Swings + Snatches + Rows + 1 arm presses
– Swings + Snatches + Rows + 1 arm presses + Chops

Repeat-o for 10 reps each

Partner up
P1 – Upright rows / Chops / 1 arm presses
P2 – 5 burpee timer

Check out the website before we are shut down (www.f3waxhaw.com)

T-claps for T-Ron for his progress since joining F3 – Keep pushing