February 17, 2020

SWAT WOD

THE SCENE:
A cool 55F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 20 IC

Imperial walkers x 15 IC

Arm Circles x 10 IC (CW & CCW)

Good mornings x 10 IC

Slow squats x 10 IC

*move sandbags to pull-up bars*

THA-THANG:
PAX did a modified SWAT WOD (pic attached). PAX 1 performed first three exercises while PAX 2 ran 25 yards, did 5 pull-ups, and ran back and flap jacked with PAX 1. Reps were not cumulative between PAX. After the first 3 exercises were completed, PAX held plank til all in. Then the next 3 exercises were completed and plank til all in. PAX did not complete remaining 3 exercises.

 

*PAX carried sandbags a full lap*

MARY:
Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA:
7 PAX: Bruce, Hitch, Shoestring, Bookworm, Beautyshop, Upgrade, and Jailbait

CIRCLE OF TRUST/BOM:
Go lead.

MOLESKIN:
A lot of pull-ups were completed

QIC:
Bruce Wayne
Workout Date:
02-17-2020