11.7.19 SWASH BB

Old school it was this morning, a little track work, some pull-up bars and a parking lot.

ROLLING WARMARAMA

Around the front of the school we moseyed, stopping for SSHs 15 IC, CPs 15 IC, SGs 15 IC forward and reverse and Merkin’s Dog. We then moseyed to Shaft’s Bell on the east end of the track for the . . .

FIRST THING

run 200 meters – 5 hand release burpees

run 400 meters – 5 hand release burpees + 10 merkins

run 800 meters – 5 hand release burpees + 10 merkins + 15 WWIs

run 400 meters – 5 hand release burpees + 10 merkins + 15 WWIs + 20 Wojos

run 200 meters – 5 hand release burpees + 10 merkins + 15 WWIs + 20 Wojos + 25 LBCs

We then moseyed to the pull-up rack for the . . .

SECOND THING

Partner A – 10 pull-ups + Dips AMRAP while partner B ran around all four crappy buildings behind the school. We did three rounds of this before moseying to the westside parking lot for the . . .

THIRD THING

Burpee Suicides – Run from one parking lot row to the next, do one burpee, and then return to the start. Then run to the second line and do two burpees before returning to the start, and so on for 3 burpees and then 4, before returning to the missing flag for . . .

MARY

Stretches only.

As always it was an honor to lead.

-Gertrude