Weather: 58 with a side of mist.
The thang…
Indian run to the band field completing a lap once we arrived.
COP
SSH x 25
Burpee x 5
Mountain climber x 20
Burpee x 4
Merkin x 15
Burpee x 3
High knees x 20
Burpee x 2
LBACF/R & overhead clap x 15
Burpee x 1
“Catch Me If You Can”
Break into groups of three. P1 carries P2 to the first cone. Both partners do 5 burpees, continually switching at each of the three cones there and back. Rinse and repeat with 3 jump squats at each cone.
Gator Merkin walk and bear crawl suicides
Merkin walk to the first cone, bear crawl back
Merkin walk to the second cone, bear crawl back
Hydraulics for 2 minutes
Partner suicide. P1 completes a 3 cone suicide, P2 does AMRAP squat. Swap.
P1 completes 3 cone suicide, P2 holds air chair with arms out to the side. Swap.
Fast F3 group run back to the start.
COT
BOM
Announcements- Spur is closed after the 12/22 workout and will reopen on 1/5.