Location: Gridlock
Date: 2022-11-26
Weather: Cold and clear
Q: Dub-K
PAX: 11 – Zebra, Sous Vide, Dub-K, Ollie, TStark, Dabo, Axeman, Chewbacca, Oshag, Wally World, Muck
Warm-O-Rama
800m run
Shoulder and Hip openers
Broga
Tha Thang
Strength part:
3 rounds:
Dimond Americans in cadence
Rest
Americans in cadence
Rest
Wide Americans in Cadence
No rest
Amari can hammers in Cadence
No rest
Gass pumpers
No rest back to the top
Fast part:
5 rounds:
15 Burpees
100m run
(5min Time cap)
*no one was abel to complete in the time cap, but was affectively anaerobic)
Grind part:
About 20min AMRAM
*With Coupons
8 ground to over head
12 front squats
40yard over head Cary.
(If you drop or touch coupon to head during the Carly stop and do 5 hand release burpees)
End in COT