Backblast! SF ODA WOD

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Floppy Disk (Tom Neal), Ham (Chris Schafer), Jay Z – Shawn
FNGs: None
Count: 4

WARMUP: The usual suspects…
THE THANG: It was a dark and stormy morning… and therefore, we met under the Joyner Park Community Center overhang for a WOD from the 2024 Bragg Heavy… The 515 Ruck Club ODA WOD. A Special Forces ODA is a 12 man team, so this WOD is 12 reps of 12 exercises for 12 rounds. We finished 4 rounds.

• 12 ruck dead lifts
• 12 ruck rows
• 12 ruck cleans
• 100m farmer’s carry
• 12 ruck curls
• 12 ruck overhead presses
• 12 ruck squats
• 100m farmer’s carry
• 12 ruck swings
• 12 ruck bench press
• 12 ruck overhead leg lifts
• 100m farmer’s carry