5 showed in the gloom for a beat down. (initial cool breeze was a diversion at best)
Warm-up:
(20 side-straddle hops + 10 burpees) X 2
Work-out:
Curl circuit (3 reps X 10 IC)
Run to first corner (I may have that backwards we may have ran to corner then did the Curl circuit (3 reps X 10 IC) FYI)
On the way to first corner we did a 50-60% 150 yard sprint to other side of lot – 20 hand-release OYO and ran back
Then once in corner we did a few short suicide circuits one with burpees and one with cinders on shoulder.
Forgot to mention we grabbed cinders so we could all have equal partners.
After suicides we ran down to other end of log @ 50-60% 150 yard sprint to other side of lot – Did Rocky Balboas x 20 and ran back
Then grabbed the cinders and did a little mosey to the wall @ entrance of Church. 10 wall climbs and jump down.
Then we did 20 hand-release OYO
Ran back to the cinders and continued to 3rd corner. Had a hill opportunity and took it so we ran down the hill d Rocky Balboas x 20 and ran back to top of hill. Grabbed cinders.
Ran mid-way to initial corner and did 20 swings with cinder. Ran rest of the way and put up cinders.
Circled up 10 x burpees then ran to cars.
45 seconds of mind benders on me – Recover/recover
Thanks for Letting me lead Travolta I really enjoyed it.
Bunyan