Lucky 13

13 Pax showed up for a beat down from Dilbert and the word famous Crop Duster. We learned a new excise called the Dilbert.

Crop leads  Warmup @ St Lukes (High Intensity – All in Cadence x 15) – 2 rows

1. Jump Ropes
2. Merkins
3. High Knees
4. Mountain Climbers
5. Squat Jumps
6. Plank ATT
7. Butt Kickers
8. Plank Walks
9. IST
10. Diamond Merkins

Dilbert lead Mosey to Corinth Kettlebells 

High low planks x15

Kettlebell Russian Twist X15

Kneeling Triple Crush 6 count x15

The Dilber x15

One Arm Snatch each arm X15

Kettlebell Swings X25  

Goblet Squats X20

Death Angel Standing X20 http://www.menshealth.com/fitness/kettlebell-halo

One arm Rows X20

Kettlebell Pushup

Crop leads

  Mosey to Corinth Front Patio for 6 Minutes of Mary

1. DCR – American Hammer
2. Flutter Kicks – Freddie Mercury
3. X-Fit Sit Ups –

WOD

James 4:1-3