COP:
25 SSH
25 Shoulder Hand Claps
Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 situps). Inserted 10 Reps of an exercise (Monkey Humpers,Burpees,Sqauts,etc…)
Duck Walk Reverse Indian Run w/ Tire Flips(100 lb)…Duck Walk while Pax flips tire 2X,then Duck Walk back of Train
Squerkin: 25 Per Team / R&R 15 Reps / R&R 10 Reps
Crossfit:Fran
21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
Crossfit:Mary
5 Handstand push-ups
10 One-legged squats, alternating(20 total)
15 Pull-ups
To Wall:
People’s Chair: 1 min then R&R 1 min w/ Hand crossovers..Recover
20 Sec Rest….Bear Crawl back to Flag (25 yards)
Done!!
Great Work put in today!!
Announcements:
New Year Convergence #MissionIamPossible – Jan. 2, 7:30 am Finlay Park.
The Cottonmouth is January 23rd.
P200 is March 18th. Are you on a team?
F3 5 year anniversary celebration is March 5th 7-11 pm at The Filmore Charlotte.
Blue Ridge Relay is September 9-10, 2016.
Happy New Year!!! Be Safe!!!