A relay circuit driven by the team doing snatches- they finish and move to sliders which pushes everyone to their next station
Name: Relay Slow
Location: side street
Date: 6/16/23
Q: baker
PAX: Road-trip, venom, ole, vino, feisty, laces, Dora, mellow, styles, bling, chick, Girl Scout and the FNG spokes
Warm-up: roll the dice- squats, jacks, lunges
The Thang: 7 station relay circuit: snatches, sliders, Pallof, bosu, banded raises, kb swings, boat hold arm raise
Snatches: 10 each side + 10 hard count lateral bounds
Sliders: army crawl or lunges
Pallof: 10 each side alternating- slow
Bosu roll-ups
Banded front raise
KB swings
Boat hold (light weights)side arm raise
Finisher: abs: 30 twists, 20 knee to elbow, 10 windshield wipers