Tried to roll in early to get some stuff set up. Got there bout 7 mins. Looked for the Flex mobile. Popped the tailgate and I found what I wanted. 60lb sand bag. Went and hid it for the work out.
530 came around and off we started with warm ups.
ATT- with double pump 10 count
Humpys – 10 count
SSH – 15 count
Took a mosey around the top of the parking down past the cat monument to the picnic tables where the lovely red sandbag was waiting. Four PAX do the people’s chair while the fifth takes a lap around the cat with the sand bag. Various arm excerises while seated
We move to the picnic tables to do bench press and leg press while you guessed it someone ran with the sack
The we moved to the hill. To run the sac up the hill while other did abs.
After that we took and indain walk/run with the 60 lb sack really gotta work on the hand off .
Once at the top we grab some bells and move to the next part. We did a ladder. We over head press on one side of the parkspace then merkins on the other. You need to bunny hop back and forth the parking space line. Started with 10 ohp and 1 Merkin.
Then round out the workout with some abs and stretches for lower back
WOD is always try to keep in prayer thru out the day!
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