9 PAX (+1 Hallucinator in training who made a flew fly bys) put in some work at Emerald this fine morning.  Weather was good and a solid group put in some good work.  Most were planning to run the Jingle All the Way 5k later in the morning, so I designed a workout that was leg friendly.

It went like this:

Warm-Up

SSH * 35 IC

Stationary Work

All OYO, partition as you wish:

100 curls

100 chest presses

100 OH Presses

100 LBCs

DORA

Team of 2, P1 works, P2 runs to 50, 5 hand release merkins and return.

100 Burpees

200 KB Swings

300 Russian Twists

Early finishers assist other teams to completion

Brenton WOD

3 Rounds for Time

Bear Crawl 30 yards

Broad Jump Back, with 3 burpees after a set of 5 Broad jumps

10 Min AMRAP OYO

Goal Line to Goal Line (100 yds) 21-15-9 at each end

21 merkins

15 squats

9 plank jacks

Mary

Whirly Boys (meatloaf)

Reverse Crunches (Dixie chick).  With imitation Pacer cadence

Mr Ed

One lap around school with Koby who happened to be on mile 15 of his morning stroll.

COT/BOM

• Solid group today with good effort and comradery
• Music was 80s station specifically chosen for Georgia Greg.
• Speaking of Georgia Greg, what an epic cool down performance during the last 15 mins of the workout.  (Safe travels and good luck)
• Proud of all of the double downers and even a few folks tripling down.