November 15th, 2016 By HotWheels

The cold day got off to an early start with Gentle Grizzly, Hot Wheels and Brutus with 5:10am Pre Run.  5 more of PAX join in for a Pre Birthday beat down featuring the Burpee!

Warm Up 20SSH, mosey to top of the farm, 20 IST, 1/2 down farm for 10/10 WM/CP, Bottom of the Farm for 20 MC, 1/2 way back up farm for 5 Burpees, Top of the Farm for 5 Burpees,

The Thang

Enter Cell Block for 5 Burpees, and grab C-Block and Tires.

Line up across Prison lines in 2 man teams.

Both team mates do 5 Burpees, then each person alternates doing the listed exercises below, while the other is running full court carrying a tire and running back.

5 Burpees & Curls

5 Burpees & Squats

5 Burpees & Bench Press

5 Burpees & Over head press

5 Burpees & upright rows

5 Burpees & Curls

5 Burpees $ Tri-cep extensions

Put up tires and C-Blocks

Head to the Wall for 10 Muscle Ups and 1 Min wall sits then over to the Gun Range for 10 pull ups and 20 dips. and repeato X3

Mary,

1 Burpee + 20 WWII, 1 Burpee + 20 LBC, 1 Burpee + 16, 1 Burpee + LF and  2 Burpees to close.

Davis Lake, The Precinct, Tradition

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