Wednesday, August 28, 2019
AO: The Rat
PAX: Big Bang, Just Sanctions, Tiny Dancer, and Hot N Ready (QiC)
Disclaimer: "No modifying at The Rat!" Let the mumblechatter begin...
Warm-o-rama
SSH x 30 IC
Hillbilly Walkers x 20 IC
WMH x 10
Imperial Walkers x 20 IC
LBAC forward and backwards x 10 IC
Mountain Climbers x 20 IC (Just Sanctions favorite)
Mosey lap around school
Thang
Four Stations -
1. Get-ups - 66lb bag
2. Curls - 40lb bag
3. Ball Slams - 20lb medicine ball
4. Broad jump to cone and back
AMRAP while Pax at station 4 completes broad jump. Rotate through all stations. Went three rounds.
Mosey to hill behind school
11s - Squat jumps and bottom of hill. Merkins at top of hill. Mode of transportation: sprint up hill.
Mosey back to start point
Partner up for WWII Medicine ball pass x 15 and bag pass (sit back to back) x 15.
Mosey to playground
3 sets of 5 pull-ups & 10 alternating jump lunges (each leg).
Mosey back to start point
High plank middle, left, right, low, J-Lo x 10 IC.
Announcements: 5 yr Nashville convergence Saturday 9/14 at 0600. RSVP for coffeeteria with Princess Aurora.
COT
Post Party: Strong EH attempt from Big Bang and Tiny Dancer for The Standard.
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