AUG 28 2025 · ad-astra
Brenton Sandwich
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Backblast: Brenton Sandwich
Where: #ao-ad-astra
When: 08/28/2025
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PepperThe ThangBottom Slice of BreadBrenton WOD – (3 rounds)30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9ExercisesBurpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.Ran out of time and ended up with an open top sammich.CoT: prayers for Minneapolis victims/first responders. Pepper: MiL. Broker dealer changes. Redemptive suffering. Give your suffering up for an intention/purpose.Note. Operator error on name age and nickname! Sorry!Have a relaxing Labor Day weekend