AO: Diesel
Q: SOGGY
PAX: Landfill, Cliffhanger, Two Hand Touch, Stag, Jingles
FNGs: None
COUNT: 7
WARMUP:
SSH -15, Little Circles – 10, Backwards – 10, Mt Climbers – 10, Merkins – 10, Squat – 10
Rifle Carry curb and back
THE THANG:
AMRAP – 1 = 10 mins
10 Chest Press, 6 Curls, 4 Tricep Extensions
After Every Set, Rifle Carry or Farmers Carry down to the curb and back.
AMRAP – 2 = 5 Mins
30 LBC’s, 10, Plankjacks. 5 Big Boi’s
AMRAP – 3 = 10 mins
10 Bent Over Row, 6 Shoulder Press, 4 Mt Climbers
After every set down to curb and back rifle carry or farmers
AMRAP – 4 = 5 mins
20 Flutter, 10 HTH, Plank Hold 5, 10, and 20 seconds
AMRAP – 5 = 7 mins
10 Squats, 4 Burpees
Down to curb and back rifle or farmers carry
ANNOUNCEMENTS:
Lunch today at Jersey Mikes, Firewater tonight
COT:
Jingles closed with prayer
