WARMUP:

-prerun and stretching

THE THANG:

Bottom Slice of Bread
(Brenton WOD 3 rounds)
-30 yard bear crawl
-30 yard broad jump back
-3 burpees are done every 3 broad jumps

The Meat (Descending Rep Structure)
The Format 21-15-9
(-21 reps of exercise then run, 15 reps then run and 9 reps then run
-Each run is 400 meters)
-Burpee block jump over (burpee then jump over block to other side, each side counts as 1 rep)
-Thrusters
-Bonnie Blairs (both legs count as 1)
-Hand release merkins
-Big Boi sit-ups
-400 meter run

Top Slice of Bread

Repeat bottom slice of bread (3 rounds)

-30 yard bear crawl then broad jump back (3 burpees every 3 broad jumps

MARY:
ANNOUNCEMENTS:
-Thirsty Thursday tonight 8pm tonight in front of Gameday grill (look on Slack for any updates)

-3rd F breakfast pushed back to 10/4 at the Slab hosted by Catbox

COT:
-safety for the weather and unspoken prayers