Warm up:
800M run
SSH x30
Crucifix push-up x15
Imperial Walkers x30
Cannonballs x 30
Stations:
3-man teams, roughly 2:00 per station, AMRAP
Border run: Rotate between running 45 lb. kettlebell to the border / squat hold
Snowless sledding: Rotate between pushing weight sled up hill / low plank hold
Rope climb: Rotate between rope climb / squat hold
Wall ball: 15 lb. kettlebell over 15′ fence
Pullups: 3 bars, all to failure
800M run
Repeat all stations, roughly 1:30 per station, AMRAP
Mary:
Russian Hammers x30
Crotch sweats
Fin.
Moleskin:
YHC has been on hiatus from Roanoke Park for a couple of weeks, so it was good being back in the fold. Great work by the Pax today, especially considering that the workout was designed during the workout. #Qfail
Always good to see CR down east.
Watching Chong Li scale the rope with his ruck on and 25 lb. kettlebell in hand was a thing of beauty.
Several strong goals for the first half of 2013 thrown out during COT this morning–time to execute.
