Date: 2024-08-03
AO: ao-the-furnace
Q: Newt
PAX: Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump FNGs: 3 Doolittle, Splinter, Gump
COUNT: 9

WARMUP:
LB Arm Circles
Big Arm Circles
Windmills
Grass Grabbers
Open&Close the Gaters (hip/leg warmup)

THE THANG:
40min AMRAP –
15 burpees, 150 flutter kicks, 10m murder bunny
14 burpees, 50 squats, 10m rifle carry
After each MOT, decrease burpees by one and increase squats by five (when applicable) MARY:
Various stretches
ANNOUNCEMENTS:
Iron PAX challenge coming up in September
COT:
Praying for kids going back to school and mentorship opportunities

Tags: ao-the-furnace, Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump