Pre-Blast
- 10 HIM (including both site Qs) at HB for 2.47 miles and KB work.
- Where are the pull-up bars again?
The Warmup
- Pledge of Allegiance at the flag.
- Run the trail to the lower lot, mixed run to the circle.
- Circle up for: SSH, GM, WM, MH, Merkins (OMD).
- Run back to the flag.
The Thangs
- Move the KBs down to the pond circle.
- Partner up.
- Dora: P1 runs the circle while P2 performs exercises. Flap jack. 100 KB Swings, 200 Renegade Rows, 300 Goblet Squats. PUT6.
- Double Count 7’s: from the pond to the top of the mini hill leading to the lot with Diamond Merkins at the top and Preacher Curls at the bottom.
- Return the KBs to the flag.
Mary
- 20 WWII sit-ups (OMU)
COT