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Chasing Jester, and Rasta Screams

    • When:
    • QIC:
    • The PAX:

WARMUP: pre-runs, pre-runs, stretching things
THE THANG: Runners, 6-6.2 miles, some hills, some speed, some hills w/ speed.
Ruckers (3) 2(ish) miles to Cherry Rd and back.
Ruck WOD : Buy In – 73 Sandbag Squats (60#) w/ 30# Ruck
WOD –
18 Sandbag Cleans (60#) w/ 30# ruck
18 Ruck (30#) sit-ups
18 OH Sandbag (60#) Throws w/ 30# ruck
18 Sandbag Burpee (60#) + Deadlift (60#)
18 Walking Lunges w/ ruck (30#)
18 Sandbag (60#) Shoulder to Shoulder Press w/ ruck 30#
2-mile speed ruck (30#)
MARY: Nothing about Mary…
ANNOUNCEMENTS: read the newsletter, Bethel next Tuesday, etc.
COT: thanks for TAPS on Bill Nye’s M, on Fryin’ Pan’s M, and on Walker’s health concerns.

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