16 men showed up at the Shipyard this morning for what proved to be a pretty strenuous workout.  As YHC was designing the workout yesterday, I was feeling a little froggy and decided to push the envelope a bit.  This result was a muscle building warm-up and a DORA that was sure to have the PAX begging for mercy.

Here is how it went down:

Welcome and disclaimer –

Warm up:

25 SSH OYO

Grab a coupon and complete the following work. Partition as needed. (12 Min Max)

100 Curls

100 Bench Presses

100 Squats w/ bricks

100 OH Presses

The Thang:

Football Field Work (partner 20 min max)

“Dirty Dora”

Mosey to goal line and partner up, each pair of PAX completed a combined:

100 squat thrusters

200 kettle bell swings

300 Bonnie Blairs

P1 works while P2 runs to the 50 yard line(5 hand release merkins) and back to goal line.

21-15-9 Field Work (OYO, No partner)

10 MINUTE AMRAP #1: From goal line to goal line (100 yards) with work at each end: – 21 Big boy sit-ups – 15 Russian Twists (count one side only) – 9 V-Ups

8 MINUTE AMRAP #2: From goal line to goal line (100 yards) with work at each end: – 21 Merkins – 15 Plank Jacks – 9 Jungle Boi Squats

COT/BOM