WARMUP:

– SSH
– Copperhead squats
– Weedpickers
– Sun gods
– Michael Phelps

THE THANG:

Strength Intensity:
3 Rounds
15 copperhead Dips IC
15 Bench IC

Strength Balance:
3 Rounds
10 curls
10 narrow merkins

Strength Conditioning:
18-16-14-12-10…
OH press
SB Swing
Deadstop Bent over row
Hand release merkins

MARY:

American Hammers
Gas Pumps
LBC
Angels of Death

ANNOUNCEMENTS:

The Amazing Ruck: August 2nd
– Sign up to commit or for support
– Raffle Entry earned for every WSR beatdown attended or Q’d Before event takes place

July 4th Parade Float— Sign up to come help out

Need for speed races coming up bed pushers

COT:

M 2.0 3.0
Pax traveling
Butterbean selling his house