A nice traditional workout at the Foundry. A few pull-ups, a few laps, nothing special.
The usual disclaimer and off we go.
Mosey to the track for the warm up COP:
SSH x 20 IC
Peter Parkers x 20 IC
Windmills x 10 IC
Arm Circles, 10 forward, 10 backward IC
Mountain climbers x 20 IC
Then we mosey to the infield of the track for 11’s:
Merkins and squat jumps, run back and forth across the infield.
Mosey to the Foundry for some circuits, stop at each street light for 5 squats.
Foundry:
Round 1: pull-ups, box jumps, body rows, run to the track (5 burpees) and back
Round 2: pull-ups, box jumps, body rows, run to the track (5 WWII sit ups) and back
Mosey back to the track: Sprint the straight away
Mary COP:
LBC’s x 20 IC
Flutter kicks x 20 IC
Penguins x 20 IC
Hello Dolly x 20 IC
Back to the flag for count-off, name-o-rama, announcements, intentions, and a prayer.
Thanks for allowing me to lead!
Walleye
