DATE: 2022-11-29
AO: Atlantis
Q: Hammerhead
PAX: Hammerhead
FNGs: None
COUNT: tbd
WARMUP: 15 Good Mornings
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges
THE THANG: 45sec x 4 exercise sets x 3 rounds (25s between sets) of the following–
20# ammo can sdhp’s
jump squats (sub for lack of a med. wall ball)
14# ammo cans Push Press
20x shuffleshuffle touches
make every HIT count!
Then closeout w Dips, Derkins, Flutterkicks and Nolan Ryans
MARY: mtn climbers galore
ANNOUNCEMENTS: Saturday morning 12/3 check out @Deflator’s WOD in Annapolis
COT: lets keep our anxiety at a healthy level (i.e.Low) as Christ said (paraphrasing here) anxiety never made anyone live but an hour longer
F3 The Capital 