- QIC: Punch List
- When: 08/21/2024
- Pax: Barkley, Bonsai, Boogie Down, fishstix, PETA, Punch List, Rebound, Suplex, Tesh
- Posted In: kitchen sink
COP
Mosey with dynamic warmup 5 min
SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean
At end of timer, grab SB and move to field for second set of work.
Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back
Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.
Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds
COT
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css