PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley
Mosey down to the amphitheater
WOR:
SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs
Grab dumbbells from the weight room (15 or 20lbs.)
THANG:
- 11s:
- WWI
- Weighted bear crawl to the other side
- Derkins
- Battle ropes: partner up. One partner on the ropes and the other resting.
- 20 seconds: small alternating waves
- 15 seconds: small waves
- 10 seconds: big alternating waves
- 10 seconds: power slams
- 15 seconds: outside circles
- 15 seconds: inside circles
- 20 seconds: power slams
- 7s:
- Squat into thruster with the dumbbells
- Weighted lateral bear crawl
- AJs
Return the weights then mosey to the top lot for COT.