AO: St. Pete Pier - Wednesday

When: 01/06/2021

PAX:

Number of Pax: 6

Pax Names: Birdhole, El Capitan, Peach, Smudge,

Number of FNGS: 0

FNG Names:

QIC: Train


The BackBlast:

Gasser Get Down

Warmup- strawberry pickers, knee to elbows, walkouts, merkins, side straddle hops – X2 rounds

Mosi 1/4 mile

WMD (5 each, wide, middle, diamond) + (20) plank shoulder taps + (20) LBC’s and V-ups – X2 rounds

Mosi 1/4 mile

(20) Bench dips, 20 stairs – X2 rounds

Mosi 1/4 mile

GASSER GET DOWN – two teams 3 on 3- gassers or aka shuttle sprints (10 yd down and back, 20 yd down and back, 30 yd down and back) – one team go and the other rest. – X4 rounds

Mosi back 3/4 mile to circle of trust

Give thanks, rock and roll

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