2 pax ran the hill down to the Weaver Dairy traffic circle and back twice for EC. We kicked off the bday beatdown right on time. Today was a variation of The Bert is a Hero WOD that is super hard to complete in less than 45 minutes. Rep counts are supposed to be 50, 100, 150, 200, 250, 200, 150, 100, 50 with 400m runs. This variation played nicely to 45th bday. Everyone was able to finish and we had time for Mary!

Warm Up

Run a lap, Arm Circles, Good Morning, Willy Mayes Hayes, 45 SSH IC

ME

• 45 Burpess, run 200yds
• 90 Merkins, run 200yds
• 135 Lunges, run 200yds
• 180 Squats, run 200yds
• 135 Lunges, run 200yds
• 90 Merkins, run 200yds
• 45 Burpees, run 200yds

Mary

• 15 Box cutters IC, hold, 15 IC Box cutters reverse, hold 15 IC box cutters – 45 in all
• 45 sec Superman Hold
• 15 IC flutters, hold, 15 IC hell o dolly, 15 IC Heels to heaven – 45 in all