Written by Jonathan
Warm Up
in teams of two:
calf and achilles line drills, then
row 2000m, when not rowing, perform
-3, 5″ shoulder tables, and
-10 air squats
Skill
barbell hip thrust, 3×12 (add weight from last week), to
hip-to-ring kip, 3×5-8, rest 90″ or 5-count negative pull-ups, 3×5
The Shitee
8′ AMRAP:
10 shitees
10 squatting box hop 20/24
10 kettlebell swing (american, heavy)
RWOD:
4 rounds, not for time:
10 weighted step-ups (heavier than last week)
10 burpees
10 kettlebell swings
TinaMarie
What’s a Shitee? You can’t Google it, Jon boy you just made that Shitee up.
Shelby Gettis
They made up the Shitee last Saturday and its heinous.
Derek Hutchison
It’s like a burpee, just shitier.
Jennifer Myers
I would rather do shitties than burpees.
Craig Denney
Up until about Ten. After ten, I’ll take the burpees
Tori Gray
OK, spill the secret, what are they? Some people know so it can’t be that big of deal if the rest of us do too.
Craig Ziegler
yeah, they’ll never tell, it’s a conspiracy!!
Jonathan
I think D was pretty clear in his explanation
Davon
Groiner with a steaming pile of shit on top!
Tom Norris
Patent pending, Jonathan can’t reveal his secret
Jonathan
foreign and domestic.
Kelsi Kepler
I must say they are quite effective! I haven’t had such sore abs in a while, getting out of bed involved a lot more groaning than usual…….