AO: ao_abduction
Q: Wiener Dog
PAX: Bunsen, Scarecrow, Betsy Ross, Disco, Monsanto, Wiener Dog
FNGs: None
COUNT: 6
WARMUP:
Side straddle hops (25 IC)
Sun gods (15 IC)
Reverse sun gods (15 IC)
Ham rockers (10 OYO)

THE THANG:
PACK ON: left leg forward lunge, push up, left leg lateral step up. Increase by one rep each round for 6 min (1 of each, 2 of each, etc.).

Right leg forward lunge, renegade rows, right leg step up. Increase by 1 rep for 6 minutes.

PACK OFF: right arm ruck carry, 10 right side ruck choppers, 10 jump lunges. Repeat left side.

Overhead ruck carry, 10 ruck rows, 10 jump squats (2 rounds.

Repeat one round of each (right, left, overhead)

4 more minutes left/right of pack on.

MARY:
10 plank jacks
15 Freddy Murcury’s
25 flutter kicks

ANNOUNCEMENTS:
Book club date TBD
Monsanto organizing Aug 2 Longs Peak hike
Summer yeti challenge

COT: Scare Crow career change, Weiner Dog family friend with baby in NICU.