Lehigh Valley let us borrow Dynamite for an awesome Guest Q at LANCO! Thanks for posting and leading us today Dynamite.

RUCK WORKOUT
Urbane F. Bass WOD
1 Mile Ruck
38 Ruck Swings
38 Ruck Over Head Press
38 Ruck Pushups
38 Ruck Upright Rows
38 Ruck Curls
38 Ruck Squats
1 Miler Ruck

WARM-a-RAMA
Mosey to the Silo
15 SSH IC 

15 Plank Jacks IC
15 Toy Soldiers

15 Mountain Climbers

15 Imperial Squat Walkers

15 Shoulder Taps
15 Abe Vigodas

THE THANG

PAX Choice Block or Bricks and head back to Flag

10, 20, & 30 Reps of two exercises for four rounds with 0.25 mile run after each round.

Round 1: Block Swings and Hand Release Merkins

Run 0.25 Miles

Round 2: Block Swings and Squats

Run 0.25 Miles

Round 3: Block Swings and Vertical Chest Presses

Run 0.25 Miles

Round 4: Block Swing and 10 Reps / Leg at 45 degree Lunges, 20 Squat Thrutsters, 15 Squat Thrusters and 15 Lunges IC 

Mary
Windshield Wiper over block 10 IC

Singing Crunches with Block on Feet
Coupon Dying Cock Roach 10 IC
American Hammer with block 5 IC

Count-a-Rama

Name-a-Rama

CoT

Prayers
Turnpikes father, Meatballs cousin

#giveitaway #f3lanco #parising