AO: Lava Field
QIC: Danish
PAX: Andy, Samurai, Tater Tot
Conditions
34F and sunny!
Warm up
Mosey 400m
SSH x 20
Slow High Knees x 10
Squats x 10
Janes Fondas x 15 each side
Forward arm circles x 12
Backwards arm circles x 12
Over head press x 12
Over head claps
3 x 50 yards strides (60%, 75%, 90%)
2 x 50 yard strides with 20 yards of fast feet
The Thang
For time:
10 coupon snatches
15 burpee box jump overs
20 coupon snatches
15 burpee box jump overs
30 coupon snatches
15 burpee box jump overs
40 coupon snatches
15 burpee box jump overs
50 coupon snatches
15 burpee box jump overs
Walk 100 yards for recovery
3 sets of 3 minute Tabatha (40 secs work, 20 secs rest)
Merkin
Plank
Squat
400m mosey
COT
I had thing to talk about but scrapped it and told the PAX how proud of them I am for pushing this workout so well. It was one of the hardest ones I’ve done so far so we all made some great gains today.
F3 Portland 