We had pax from 21 years old to 65 today. That’s amazing! Considering the finishing order, I think I know now why one of my fav body weight WOD is the Albert. It’s about conditioning which can only be achieved with disciplined work. I will attest that I never choose to exercise as regularly in my younger days. Of course F3 was not yet a thing and I saw the AM hours before my bed more times than not. This WOD is super hard to finish in 45mins, so we halved the rep count. Still a respectable beat down.

Warm Up

SSH, Michael phelps, imperial squat walkers, slow merkins

ME

• 25 burpees, 400m run
• 50 merkins, 400m run
• 75 step back lunges, 400m run
• 100 squat jumps, 400m run
• 75 step back lunges, 400m run
• 50 merkins, 400m run
• 25 burpees, 400m run
• Pick up 6

Bear craw and jog back to the start.

Mary

Break dancer, box cutters, alternating plank holds