AO: The Dog House
Beatdown Date: 11/04/2020
Q: Sandbag
Pax: DOS, Rage, Short Circuit
FNG:
DR Pax:
Intro:
Disclaimer
The Thang:
WU:
Abe Vigoda. Rotating hillbillies. Pretzels. Hold squat. Hold lbc. Mosey to the car to retrieve sandbags.
The thang:
120# – drag backwards down and back from fountain to light pole. (The timer)
80# – deadlift
60# – clean and throw
40# – bent row
After each set, before rotating, run down to bench. Then resting stretch before setting next set.
80 – bear crawl drag 10 pulls out and 10 pulls back. (The timer)
60 – clean and squat
40 – tricep
20 – kettlebell swings
After each set, before rotating, lunge 10 out and 10 back. Then resting stretch before starting the next set.
Mary:
270 second plank. Switch from low to high, 1 arm, etc. as needed.
COT:
Peace. Health.
