Warm Up
SSH, Imperial Walkers, Arm Circles, Windmills, Willie Mays Hayes, Body Weight Squats
The Thang:
AMRAP Modified 1/2 Robbie Miller WOD – Do as many rounds as you can in 20 min
6 x 33 Foot Shuttle Run (One Way, 3 Round Trips Total), 6 x Burpee Squats, 6 x 4 Ct Mountain Climbers, 6 x Get-ups, 6 x Pull-ups
Group all finished at least 6 rounds (in the real deal the 1/2 RM WOD is 12 Rounds).
Move on to…
Army PT test elements
2 min Max Push Up
2 min Max Sit Up w/partner
Mary:
Heels to Heaven, Russian Hammers, Flutter Kicks, Asheville Abs
COT:
Sign up to do the Malawi Run or Cousin Vinny will have to keep doing burpees