FRI MAR 31

Sandman WOD

When: Friday, March 31, 2023
Q: Mainframe
PAX: 6 Mainframe, Brad Saunders, Cobra Kai, Dojo, Sprocket, TINSEL TheFort

Slackblast:
Sandman WOD
DATE: 2023-03-31
AO: ao-chupacabra
Q: Mainframe
PAX: Tinsel Dojo Brad Saunders (Dinghy) Sprocket Cobra Kai
FNGs: 0
COUNT: 6
WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps

6 Rounds with Ruck on:
10 Sandbag Thrusters - Sandbag Overhead carry 100 meters - 20 Sandbag Bent Over Rows - Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer