Clean 15

 

Conditions:
Cool, low 50’s, Wet

FNGs:
none

COP: Warm Up:
I) TTT x10

Get 1 block and 1 tire.

The Thang:
II) Run 4 laps / 1 mile
III) 15 Balls to Wall Burpees (OYO)
IV) 10 Reach Up pull-up (5 each arm; OYO). Jump up to 1st cross bar, 1 arm pull up, then grab the 2nd cross bar.
V) 30 Flutter Kicks (IC)
VI) 20 Side to Side broad jump over tire (On Q)
VII) 20 yard Bear crawl then 20 yard Reverse Bear crawl back
VIII) 10 yard Lizard crawl
IX) 20 Block swings (10 each arm)
X) Toss 1 Tire through the uprights (OYO)
XI) 10 Roll Over Burpees (OYO)
XII) Run 1 lap
XIII) 2 rounds of Balls to Wall (10 count on Q)
XIV) Run 1 lap

Mary:
XV) Hanging Knee Raise TABATA (3 out of 8 rounds completed)

COT:
Numberama, Namerama, Pledge, Announcements, Prayer Requests, BOM, & Devo (by Houdini)

Moleskin: I called Dorothy Mantooth, Brian Mantooth today.  We had a few of our other Jones regulars out: (Heebie Jeebie, Lotta Love, Luigi, and Gandhi).  Please keep them in your prayers.

Clean 15 bear little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

• onions
• avocados
• sweet corn
• pineapples
• mango
• sweet peas
• asparagus
• kiwi fruit
• cabbage
• eggplant
• cantaloupe
• watermelon
• grapefruit
• sweet potatoes
• sweet onions

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