9 PAX, including 2 FNG”s, showed up in single digit degree weather and braved the ice to start the week off right after our first snow of the season.
Warmup:
Run from entrance of Fetzer/Ridge Road to Cobb Deck.
SSH x 20
Arm Circles x 20
Imperial Walkers x 10
Willie Mayes Hayes x 10
Windmills x 10
Merkins x 10
LBC”s x 10
WW11”s – 20 OYO
The Thang:
10 burpees OYO
Sprint from bottom of Cobb to first level
10 merkins
Sprint to next level
10 WWII”s
Sprint to next level
10 slow merkins
Sprint to next level
10 burpees OYO
Sprint to next level
10 box jumps OYO
Reverse Run down each level – alternating forward/backward At each alternating level – 10 burpees/10 merkins/10 SSH/ all with plank
At bottom – then each level
Bear Crawl – sprint – 10 Burpees OYO
Lateral Run – sprint – 10 Burpees OYO
Backward Run – sprint – 10 merkins OYO
Forward Run – sprint – 10 LBC”s
Mary:
10 Burpees OYO
American Hammer x 20
LBC”s x 20
Box Cutter x 15
Rope Climber x 15
Run back to Ridge Road
Blackball