Backblast! Steel Fun

AO: Steel Sanctuary
Q: Boone’s Farm (Chris)
PAX: fahrenheit , Spit Valve (Geoff), Matt (Squirmy), Girl Dad (Dave), Wicket (Pranav), Boone’s Farm (Chris), Penguin (Dylan Warner), Storm Chaser
FNGs: None
Count: 8

WARMUP: ssh, gm, cotton picker, windmill, hillbillies
THE THANG:

6 stations. 4 rounds through.
Movement between rounds: Riffle carry, lunge, Riffle carry, mosey

Station 1: Curls

• 30
• 20
• 10
• 5

Station 2: American Hammer
L/r =1

• 25
• 20
• 15
• 10

Station 3: Squats

• 40
• 30
• 20
• 10

Station 4: Single arm row
Reps per arm

• 20
• 15
• 10
• 5

Station 5: WW3

• 16
• 12
• 8
• 4

Station 6: KB swings

• 30
• 20
• 10
• 5

MARY: no time.
ANNOUNCEMENTS: deacon.
October 11 fall festival tent at armory 9-3
COT: 10k, penguin