BP- 10/23 The Foundry – Worm Ghost Q

I was honored when Alexa reached out to Ghost Q at the Foundry this week. Obviously, I tend to enjoy the HEAVY style workouts. And seeing what The County and The Mutt have done to expand that style WO is so impressive. I brought the Worm Wagon loaded with Heavy Toys for all to share.
PAX-
Alexa, Leprechaun, Jewell, Peach, Dauber, Cardigan, Pelican, Backflop, Gilligan, Bulletin, Crockpot, Worm (Ghost Q)

Warm-Up-

SSI, Grass Grabbers, Kendra Newman’s

Belly Busters (Up/Downs)

12 Stations 2:15 min Intervals

Monkey Bar Hang

Battle Ropes

50# Kettle Bell Squats

35# Kettle Bell Single Arm Swings

35# Stand Single Arm Shoulder Press

Triceps extensions (Bands)

Back Rows (Bands)

20# Dumbbell Curls

15# Dumbbell Side Raises

Ruck Merkins

45# Plate Upright Rows

Jerry Can Shrugs

Team Weighted Merkins to Failure

Ab-O-Roma

COT

Early Birds Got-

WORM

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