• When: 2017-08-03
  • QIC: Kitty
  • The PAX: Kitty, Snowbird, Lavar, Polo, Prom, Spread, Krusty, Venti, Furlough, Sheets, FNG Dark Room


SwampMurph

Conditions:  75 and Humid

11 Pax went on a little trip to the park for a group Murph

Thang:

Warm Up:  SSH x 30 IC; LBAC x 20 IC (fwd & bwd); 25 Big Boys OYO

Mile Run to Citadel Park (2nd Half Double Indian Run)

Once at Park – Modified Chelsea/Group Murph

EMOM 5 Pull ups, 10 Merkins, 15 Squats for 20 min (100, 200, 300 total)

Run back to AO and lap around parking lot for some fun holding up the Wall

Wall Sit/Down & Up Hill x 3.

Back to COT

COT & BOM by YHC

Devo by Levar