Choo Choo is back from vacation and ready to get after it, requesting some beatdowns upon his return, so this woodchucking son of a gun brought some extra weight to be thrown around.
Warmarama – shuffle kb’s and sandbag to the strangers lot. Hit the deck with 8 burpees for Ovi’s new all time goal record. A couple quick OYO stretch’s to loosen up.
COP1 – CMD – timer runs the lot
- 50 Sandbag squats
- 100 KB Swings
- 150 Heels over bell
COP2 – CMD – timer clean and toss sandbag to light post 25 yards and Mosey back.
- 75 Merkin Pullthrough
- 100 OH Press
- 125 Am Hammer Quick Hammers
COP3 – 4 Corner
- 8 Burpees
- 16 Firecrackers
- 24 2 ct Mountain Climbers
- 32 KB Oblique dips
- Reverse
CoT
“You can’t GROW unless you Get Rid of Old Ways”. – Pastor Wayne Meade
