DonHo, Lego and YHC for an extended Standard run. I cut it short (4.5), but kudos to them for taking on 5 miles before the beatdown.
Warmup
- Slow Mosey around parking lot
- High Knees
- Butt Kickers
- Carioca
- SSH 20 IC
- CP 10 IC
- WM 8 IC
- GM 8 IC
Set One
- KB Work
- Curl 15 IC
- Skull Crusher 15 IC
- Thruster 15 IC
- Lawn Mower 10 IC R/L
- Upright Row 8 IC
- Chest Press w/Low Flutter 20 IC
- Snatch 8 OYO R/L
Set Two
- Pull-up 10 OYO
- Race 1: Pax 1 – Farmer Carry jug 50yds and Run back, Pax 2 – Run to jug and Farmer Carry back, etc.
- Losing team – Burpees 10 OYO
- Race 2: Pax 1 – Flip tire 25yds and Run back, Pax 2 – Run to tire and Flip back, etc.
- Losing team – Burpees 10 OYO
- Race 3: Pax 1 – Block Slide 25yds and Run back, Pax 2 – Run to block and Block Slide back, etc.
- Losing team – Burpees 10 OYO
- Pull-up 10 OYO
Set Three
- Repeat First KB Set
Recover Recover
This was fun, with a little work mixed in. Thankful for no injuries. The races required strength and speed. Both teams took a win. Thanks to our four-legged friend and a broken block, the last race was a tie! Burpees for ALL! Great work men!
Prayers were answered… Rooter and Co are good to go! Children are in their future!
Also, keep the Dorsett family in your prayers.
Gypsy