Location: Gridlock
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm
Q: Sous Vide
PAX: 5 – Count Chocula, OG, Oshag, Sous Vide and Zebra
WARM-O-RAMA
10 SSH
10 Seal Claps
10 Cross Jacks
10 Copperhead Squats
10 Lunges
10 Mountain Climbers
THa THANG
4 stations (teams of 2 sharing reps)
Station 1: 100 Squats (with 65 lb dumbells). While one works, the other runs down (approx 50 yds) and flips tire 4 times (2 forward, 2 back)
Station 2: 200 Merkins. While one works, the other runs 50 yds and does 20 LBCs
Station 3: 200 Step Back Lunges. While one works, the other runs 50 yds and flips tire 4 times (2 forward, 2 back )
Station 4: 200 SSHs. While one works, the other runs 25 yards picks up two 65lb dumbbells and farmer carries 25 yards (total of 50 and leaves them there and runs back. next person runs the entire 50 and then carries the dumbbells back to 25 yard and runs back.
Catalina Wine Suckers
Ladder to 10…
Do 1 Catalina Wine Mixer, Run 50 yds
2 Catalina Wine Mixers, Run 50 yds
3…4…5…6…7…8…9…10… done.
mary
20 American Hammers
1 minute of Dolly / 6″ hold / Flutter Kicks