Ruck Load WOD

Date: 2025-05-14 AO: sacs Q: Cheese Curd PAX: wildturkey FNGs: None COUNT: 2 WARMUP: 10 good morning, 10 squats, 10 ruck push ups, to shoulder to shoulder
Walk 100 meter and repeat
THE THANG: 10 shoulder to ground per side 15 Squats 10 presses Walk 100 with ruck and sandbag Ruck step ups 20 total 8 sandbag cleans Walk 100 with ruck and sand bag to start Repeated 4-5 times
Heavy ruck (sandbag and ruck) 400
3 rounds of 20 Russian twists, 20 bb sit ups and 30 second planks
Done
MARY: yes, lots of BB sit-ups to break up the rounds and more at the end
ANNOUNCEMENTS: kid rock race, Memorial Day ruck, give blood
COT: YHC took us out. We discussed that it is getting hot in the morning, dodgy was muggy too. Welcome summer