AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden)
FNGs: None
COUNT: 4
WARMUP: a quick warmup of; ssh, Michael Phelps, and tappy taps.
THE THANG: Iron Pax Week 3
AMRAP 45 minutes
Start at cone 1 – 5 man makers
Rifle carry you coupon to
Cone 2 – 10 we’re not worry’s
Farmer carry back to cone 1- 5 man makers
Rifle carry out to cone 3- 15 goblet squats
Farmer carry back to cone 1- 5 man makers
Rifle carry to cone 4- 20 overhead triceps
Farmer carry to cone 1- 5 man makers
Rifle carry to cone 5- 25 k-bell swings
Farmer carry to cone 1- 5 man makers
Rifle carry to cone 6- 30 curls
Repeat
MARY:
ANNOUNCEMENTS: F3 table at Meadows Miler event Oct. 24th Rosedale park 07:00
COT:
