Ruck Dora

November 4, 2018               0530
[youtube https://www.youtube.com/watch?v=iKnqEP5hIHs&w=560&h=315]

AO: BeastRidge

Q – Vila

PAX – sidekick, fast lane, best in show

Warm up:

1. SSH IC x15
2. Imperial Walkers IC x12
3. Forward Fold x15
4. Plank IC x10
5. Up Dog x15
6. Down Dog x15
7. Mountain Climbers IC x12
8. Plank IC x10
9. Forward Fold x15
10. Recover

1. SSH IC x15
2. Forward Fold
3. Plank IC x10
4. Up Dog
5. Down Dog
6. Mountain Climbers IC x12
7. Plank IC x10
8. Merkins IC x10
9. Forward Fold x15
10. Recover
11. SSH IC x15

Transition:

1. Mosey around the field
   1. first stop
   2. 5 – 8 count body builders
   3. Second stop
   4. 10 lunges 5 ea.
   5. Third stop
   6. 10 mountain climbers
   7. Al Gore

Cycle:

Ruck Dora – around the parking lot.

• One team member rucks ahead while the other does max reps and runs to catch and exchange the ruck. Holding at end with plank.
• Merk 200
• LBC 300
• Squat 100

3mom

• Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila