Conditions: 41 degrees with light drizzle
Tha Thang
C.O.P. ( all in cadence)
SSH x 20
LBAC x 20
Overhead clap x 20
Squats x 20
Calf stretch (OYO)
Quad stretch (OYO)
Grab blocks and rifles
- Slow curls with rifle through block x 20
- Shoulder press with block x 20
- Squat with block x 20 with rifle out
- Bent over row with rifle through block x 20
- Upright row with rifle through block x 20
Go to liberal hill and partner up
Dora: ( one partner runs up and back while other partner begins the exercise. Exercise Count is combined between 2 partners)
100 Merkins
100 BBSU
Plank x 2 laps each
Head over to the Sweat Box:
Wall sits x 2 1 min each
Mosey back to COP
Rinse and repeat first round
Then:
Kayaks in n block with rifle (paddle)
Russian twist with block x 20
Moleskin:
2nd F opportunity March first at Docs BBQ 12:00
Look for date to visit The Mission in February or March