Location: Gridlock
Date: 04/29/2019
Time: 05:30AM – 06:15AM
Weather: 44 and calm
Q: Sous Vide
PAX: 7 – Sous Vide, Red Flanders, Incognito, Flipper, SEAL Pup, Belay and Zebra
Warm O Rama
10 Michael Phelps IC
10 Seal Claps IC
10 Flings IC
Air Squats OYO
A few movements across the lot, jump steps, lunges, Frankensteins, quad stretches
The Thang:
PAX moved to the lower parking lot and paired up. Work was done in 4 stations, one partner worked while the other ran and performed a different activity
Station 1: 100 air squats – run to the tire then 4 tire flips then back to first cone
Station 2: 200 Merkins – run to the cone then 20 LBC’s then back to first cone
Station 3: 200 Lunges – rune to the cone then 4 burpees then back to first cone
Station 4: 300 SSH – run to set of weights, farmer carry to next cone then run back
Finisher
Mary – 20 flutter kicks IC, 20 Mountain Climbers IC
End in COT