September 17th, 2015 By Prison Fruit

5 Men took on the Jail House Rock WIB this morning; All came out alive, but beatdown for sure! Here’s how it goes:

The Thang;                                                                                                                                              Run 0.5ish of a mile down The Farmlands and back up to the Prison Yard;  begin…                                          5 Station loops as Follows:

1. 4 Burpees + 20 CDD’s
2. 4 Burpees + 20 Monkey Humpers
3. 4 Burpees + 40 Freddy Mercurys
4. 4 Burpees + Bear Crawl 40 yards where the green grass grows
5. 4 Burpees + 20 Muscle Ups
6. Rinse and Repeat Loops for 30 mins until 6:00am 

Man Down = 4.0

Prison Fruit = 3.5

Trail Mix = 3.3

Closer = 3.1

Field of Dreams = 2.5

 

Nice work Men! Coming out is the hardest part, well maybe not, but it sure does feel good when 6am rolls around on this workout!  Aye!

The Precinct

---