AO: F3Rollingstone
Q: Pox
PAX: Pox, Hot Pack, Manwich, Vespa-Odell, Detention, chachif3, Clickbait, @backstop, @allin
FNGs: None
COUNT: 9
WARMUP: 3rnds: 30jumprope, 20 sec hang, 10 Slamballs, 10kb overhead press, 10 air squats
THE THANG: ‘fight gone bad’
3 rounds for total reps
Q: Pox
PAX: Pox, Hot Pack, Manwich, Vespa-Odell, Detention, chachif3, Clickbait, @backstop, @allin
FNGs: None
COUNT: 9
WARMUP: 3rnds: 30jumprope, 20 sec hang, 10 Slamballs, 10kb overhead press, 10 air squats
THE THANG: ‘fight gone bad’
3 rounds for total reps
1 min wallballs
1 min SDLHP
1 min box jumps
1 min push press
1 min assault bike (sub burpees)
1 min rest
Bar weights varies 75/55/45/35
MARY:
ANNOUNCEMENTS:
COT: prayers for @detentions M (and @a llins/@backstops mom)