3 PAX showed up for 30 minutes of EC rucking at the Animal House (Red October, Uzi, and Beano). This workout was pretty straightforward and simple. The goal was to finish two crossfit workouts of the day (WODs) in the hour time allotted. All PAX were bright-eyed, bushy-tailed and up for the challenge.

WARM UP – SSH, Windmills, Prisoner Squats, Imperial Walkers, Arm Circles, Good Mornings, and Carolina Dry Docks

THE THANG –

Track WOD #1 –

• Run two laps around the track, then complete 5 sets of 10 reps each of 1) Pull ups and 2)Carolina Dry Docks
• Run two laps around the track, then complete 5 sets of 10 reps of 1) Burpees/Cinderblock Jump Overs and 2) 5 sets of 20 reps of Kettlebell Swings (using the cinder block)

Hill WOD #2 –

• At the base of the hill, do 20 overhead presses (using cinderblock)
• Then unilateral Farmer’s Carry cinderblock up hill (switch to opposite hand for carry halfway up hill)
• At top of the hill, do 10 squats holding the cinderblock at full extension overhead
• Complete this series up and down the hill three time

MARY (using pull up bars) – Partner up and take turns completing 1) 10 hanging knee tucks 2) 10 top guns 3) 10 hanging leg lifts to hit moving target (partner’s hand).

Great work by all that came out to participate! Enjoyed the fellowship in preparation for a weekend of great basketball! ~ Beano