Laps and AMRAPs

AO: First Tree
Beatdown Date: 09/24/2020
Q: Sandbag
Pax: ATM, Billy Goat, Crimson Hawk, Gypsy, Python, Wolveriño
FNG: Chris aka Oregon Trail
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup:
Knee pulls
Dog-n-Bush
Carioca
Low slow shuffle
Backpedal
Pretzel
Tree huggers

The thang:
Big lap 1/2 mile. Continuously PU6.
Merkins AMRAP: 60, 50, 40, 30, 20, 10 seconds.

Small lap 1/4 mile. PU6.
BBS AMRAP: 60, 50, 40, 30, 20, 10 seconds.

Small lap 1/4 mile. PU6.
Lunge hold. 30 second each side.
Lunge hold. 20 second each side.

Mary:
Ab-o-Rama. Hold legs at 6 inches entire time when not conducting one of the following.
Flutter.
Hello dolly
LBC
Toe touches
Box cutter
Flutter kick

COT:
Praise for BG becoming an uncle again! Health for all traveling.

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