RING OF FIRE · WED JAN 28

Backblast! Track, Block, Bars, Hill

When: Wednesday, January 28
AO: Ring of Fire
Q: Spectre
PAX: 8 Spectre, HarryCarry, Kaiser, Ruby Slippers, Sasquatch, Scorpion, Spider, Splinter

WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
1. Track Work:
800m Nur Charge to Run
Stop every 200m
15 merkins, 20 squats

2. Coupon Suck:
4 rounds, 1 OYO work - PAX work
10 Pullups - Wall Sit
10 Cindy Thrusters - Block Plank
15 Block Curls - Wall Sit
10 Overhead Squats - Block Plank

1. Coupon/Hill Work
DORA
100 Merkins
200 Squat
300 LBC
Block Farmers Carry - Half Down The Hill

MARY:
No time

ANNOUNCEMENTS:
Bethel Shelter

COT:
We can do hard things