7 for EC Pull-Ups. Greetings. Fist Bumps. Accolades to Sohcohtoa for his Pre-Blast. Disclaimer. Typical Warm-Up.

Main Event: Marine 16 WOD

8 rounds. Each round is a two-minute tabata-esque. Perform 16 reps of the specified exercise. Sprint 20-25 yards. Do another 16 reps. Sprint again. Continue reps & sprints until the two minutes elapses.

1. Burpees
2. Hand Release Merkins
3. Squats
4. Mountain Climbers
5. SSH
6. Jump Lunges
7. Mike Tyson Merkins
8. Flutterkicks

Repeat the above circuit, but with 8 reps instead of 16.

Mary = Gas Pumps

Announcements
-Chatham Habitat for Humanity build this Saturday. Reach out to Catskill for details.
-Passing of the Shovel Flag at Paradise next week.

COT
This workout is a simple concept: it’s you versus yourself. We can’t control time, but we can control what we do with our time. Use your time wisely. Make yourself and others better.