Warmup: Windmills, Alternating Toe Touch, Merkins
Mosey
Merkins on the corner, 30 OYO
Run up Oakwood hill, 30 dips, 30 step ups OYO
Run down to the bottom of the hill at the Frye staircase leading to the upper parking lot, 3 calf raises each step, up and down. – harder than I thought – still feeling it
Run to the top of hospital hill, Leg lift alphabet – harder than I thought
Run to the bottom of the parking deck. 3 laps stopping at each turn on your way and back down the staircase to repeat. Lap 1 – 3 burpees, lap 2 – 5 Iron mikes, lap 3- 7 merkins
plank at the top to wait for everyone, take one flight down the steps, lunge walk until the turn going back up the parking deck, at the turn we bear crawl until we hit the staircase
WOD: A soldiers prayer with an emphasis on serving the greater good. – you don’t have to be a soldier to sacrifice for the greater good.
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