Northeast Tennessee

Wall-RA

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Disclaimer

COP – Sugar

8 PAX and 1 Wall.  Enough said.

Warm Up

  • TTT 10 IC
  • Slow squats 10 IC
  • LBAC forward 10 IC
  • LBAC reverse 10 IC
  • Merkins 10 IC
  • BOPOvators from 5

The Thang

Wall-RA – a lazy DORA using a wall.

Partner 1 wall sits while Partner 2 performs exercises.  Flapjack until the total reps completed as a team.  Wall sit until all PAX finished.

  • 50 Mike Tysons then lap around block with Bernie Sanders up Tombstone Hill.  Perform 1 BOPO at the bottom of hill and return to wall.
  • 100 Chicken Peckers then lap around the block with Lt. Dans up Tombstone Hill. Perform 1 BOPO at the bottom of hill and return to wall.
  • 150 London Bridges then lap around block with Bernie Sanders up Tombstone Hill.

Mary- No time

COT/Prayer

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