12 PAX answered the bell for a beatdown in crisp 15 deg air. Interestingly, it didn’t seem quite as brutal as last week’s Overlander which was 25 and windy. Either way, the aim was to keep warm. And we did.
Brought 4 sand bags along. 1 lap around the circle. 5 burpees in front of the flag. Another lap. 10 burpees in front of the flag. Another lap. 15 burpees in front of the flag.
Warm Up: SSH x30 IC, 5 burpees OYO, IW x15 IC, WM x 15 IC, AC x20 IC, 5 burpees OYO
First Cycle: Group 1 alternates between sets of 5 pull-ups and sandbag squats until Group 2 returns. Group 2 does 3 reps each of hand release merkins, plank jacks and jump squats at 12, 3, 6, 9 and 12 o’clock positions of the circle. Switch and repeat.
Second Cycle: Group 1 alternates between sets of 5 sand bag thrusters, 5 big boy sit ups and 5 carolina dry docks until Group 2 returns. Group 2 does 6 reps each of hand release merkins, plank jacks and jump squats at 12, 3, 6, 9 and 12 o’clock positions of the circle. Switch and repeat.
Run to benches at Madison. 6 box jumps, 15 dips IC, 20 box squats IC, 10 box jumps, 10 dips IC, 10 slow derkins.
Run to flag and do 10 burpees OYO.
COT