AO: asylum-am
Q: P3
PAX: Snitch (Cory Beilharz ), Sawdust, Grandslam, Suds
FNGs: None
COUNT: 5
WARMUP:
Q: P3
PAX: Snitch (Cory Beilharz ), Sawdust, Grandslam, Suds
FNGs: None
COUNT: 5
WARMUP:
– 5 EASY Burpees
– 20 SSH
– Lap around the parking lot
– Hands Agility Drills
– Cherry Pickers
– Runners Stretch Sequence
– Down/Up Dog
– Shoulder Lubricator
THE THANG:
2 POC – Pavilon and Top of Baby Everest
Count off by 3s. Each group bumps the one in front to the next station.
Pavilon AMRAP:
15 Up and Over Mericans
15 Table Rows
15 Blockies
15 Goblet Squats
15 CMU Sit-ups
Top of Baby Everest AMRAP
15 Decline Merkins – Feet on CMU
15 Lawn Mowers (Each Side)
15 Thrusters
15 4-count Flutter Kicks w/ CMU
MARY: Cherry Pickers
ANNOUNCEMENTS:
Convergence and Haw Ridge
COT:
Luke 11:9-10
“So I say to you: Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.”