8.15.23 – 3 x 3 x 30

AO: The Oakery

QIC: Ghost

PAX: —

Conditions

65 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises x20s OYO
• Daisy Pickers x 10IC
• scissor arms x 8IC

• Jog to coupon area
• 3 exercise 30s, 10s rest, 3x
  • bridge reach, side plank thrust, shoulder press w/ coupon
  • rows, burpees, reverse lunge
  • merkins w/ coupon drag, goblet squat

The Thang

6MoM

• Frozen fredz x45, slow negative (15s) merkins x5, danger zones x50

COT

Can’t make a circle with one person

Ghost out