Backblast! Rosco P KB Complex

AO: Steel Sanctuary
Q: Rosco P (Rich O’Donnell)
PAX: fahrenheit , Green Thumb (Ray Perry), Spit Valve (Geoff), Fish Stick (Barret Stauffacher), Matt (Squirmy), Gilmore (Jim T), Rosco P (Rich O’Donnell)
FNGs: None
Count: 7

WARMUP: SSH, Hillbillies, Willy Mays Hays, Sir Fazios, Deep Squat, Inchworm Merkins.
THE THANG:
Iso lunge passthrough, Cosack squat, kneeling chops, jump squat, cross body curls. 10 reps ea side, mosey 1 lap.

Single arm KB high pulls, Gorilla rows, KB swings, 1 clean w/10 overhead shoulder presses, around the world. 10x ea side. Mosey 1 lap.

Deadman to Barbarian, single arm snatch. 10x ea side.

Repeato x 2

MARY:
Heavy flutters in cadence x 15
Heavy LBC x 10
ANNOUNCEMENTS:
Next luncheon Friday 9/19 @ Forks 11:30 am.
Labor Day w/o @ Agoge 0700 hrs, Pre-workout Murph @ 0600 hrs.
911 Stair climb on Thurs 9/11 @ Quarantine 0530 hrs. Other sites will be open.
Iron Pax week 0 starts next week. Don’t be a pu***, come out.

COT: