12-18-19
PAX: Bundy, Frack, RockDrop (Lexington), Dunphy
Q: Dunphy
My phone lied to me this morning and said it was 43. It was not. So we needed to get warm, and stay warm.
Run the deck with some stairs.
Back down to G for Warm Up.
SSH x50 IC, Arm Circles x15 IC, RAC x15 IC, IW x20 IC
On back ramp Jacob’s Ladder of HR Merkins and Jump Squats 5-10, 6-9…10-5.
Escalator:
R1: 20 Burpees, Stairs G-1-G, Run ramps from G to 1
R2: 20 Plank Punches, 5 Burpees, Stairs 1-3-1, Run ramps from 1 to 2
R3: 20 Jump Lunges, 10 Plank Punches, 5 Burpees, Stairs 2-5-2, Run ramps from 2 to 3
R4: 20 Big Boys, 10 Jump Lunges, 10 Plank Punches, 5 Burpees, Stairs 3-6-3, Run ramps from 3 to 4
R5: 5 Burpees, 10 Big Boys, 10 Jump Lunges, 10 Plank Punches, 5 Burpees, Run back to G for Mary
Swimmer x20 IC, Flutter Kicks until 6:15
Recover, recover
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COT