7 PAX at the Goat and we never left the track.
Warmup:
3 laps, SSH, Imperial Wizards, Windmills, Willie Mays Hayes, Mtn Climbers, Merkins
The Thang:
Run the straightaways on the track and jog the corners so 100’s with 50m recovery – Repeat 5 times
Circle up for a max set of merkins, 20 WWII’s and 20 Russian hammers
Now, 200m with 100m recovery – repeat 4 times
Circle up for a max set of merkins, 20 WWII’s and 20 Russian hammers
400m with 200m recovery – repeat 3 times
Circle up for a max set of merkins, 20 WWII’s and 20 Russian hammers
200m with 100m recovery – repeat 4 times
Circle up for a max set of merkins, 20 WWII’s and 20 Russian hammers
COT
