AO: backblasts
Q: Swish (Stephen Vaccaro) , RedCoat
PAX: Brian Huang (Zelda), divesh, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Unicorn, Luke
FNGs: 1 Luke
COUNT: 9
WARMUP:
Michael Phelps
Trap taps
Downward dog
Thread the needle
Slow squats
Jump in place
Run in place
THE THANG:
Q: Swish (Stephen Vaccaro) , RedCoat
PAX: Brian Huang (Zelda), divesh, Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Unicorn, Luke
FNGs: 1 Luke
COUNT: 9
WARMUP:
Michael Phelps
Trap taps
Downward dog
Thread the needle
Slow squats
Jump in place
Run in place
THE THANG:
3 unbroken hex bar deadlifts – 140# or up (scaled – 75#)
Hand release pushups – max count in 2 min (scaled – push-up from knees)
25 meters – run, drug, shuffle, carry, run
Sprint run 25 m, sled pull (90# RX weight, 45# scaled), side shuffle, farmer carry 2 kettlebell 40# each (20# db – scaled)
Max time elbow plank
2 miles run
MARY:
ANNOUNCEMENTS:
COT: