AO: Swiss Army Knife
QiC: Sunshine
Pax Count: 5
Pax List: Honeycomb, Jaywalk, Smokey, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
Side straddle hops, copper head squats, mericans, michael phelps, arm circles, stretch, mosie over the bridge.
The Thang:
10 minute AMRAP: Pull max to exhaustion, 75% sprint.
10 minute AMRAP: 10 ring rows, 25 air squats
10 minute AMRAP: 7 second negatives on pull up bar, 7 dips.
5 minute AMRAP: 10 knees to chest on pull up bar, 10 box jumps or lunges.
CoT:
Praise to Jaywalk on 9-years. Praise to Honeycomb getting back to work and in good health.
Naked Man Moleskin:
God is good.