On a cool humid and damp morning, 14 men represented at the Armory.  Waking from a nightmare in bed to a night in the gloom. 

COP Warm up-

 – 20 SSH

– 20 Mountain Climbers

– 15 Monkey Humpers

– 15 Imperial Walkers

The THANG:

Round 1:

• 4 Burpees [@COP]

Round 2:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]

Round 3:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (Sprint to Wall and back to COP)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 4:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 5:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 6:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 7:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 8:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]
• 32 (16 L/R Plank Rows) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 9:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]
• 32 (16 L/R Plank Rows) [@COP]
• 36 (18 Clean and Press [@COP]
• 40 Over Head Squats with Kb [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Excellent work Men!