WARMUP: ssh, wm, mnt climbers, mnc

THE THANG:
Dora Murph
partner up –
run to pullup bars
1partner performs exercise while other runs to road and back, swap and repeat

100 pullups
200 push-ups
300 squats

run back to CoT parking lot

Had about 10 minutes left…

mosey to bottom of entrance:

bear crawl to 1st parking line
10 shoulder taps (IC)
lunge walk to 2nd parking line
20 American Hammers (IC)
bear crawl to 3rd parking line
30 LBC (IC)
lunge walk to 4th parking line
40 Flutters (IC)

1minute left…

All you got back to CoT right as clock struck 0600

ANNOUNCEMENTS: lots of stuff going on in Sept. read newsletter and get involved

COT: Good stuff