WARMUP:
SSH
Windmill
Hill Billy Walker

THE THANG:
Run to 20, nur to 10 – 1 merkin
Run to 30, nur to 20 – 2 merkin
Until 100 yard
Then lunge walk to 10, 1 squat
lunge walk to 20, 2 squat
To 100 yard line

Then 4 corners
– 15 burpees
– 15 flutter kicks
– 15 big boys
– 15 Carolina dry docks
3 rounds

MARY:

Mary
– LBC
– American hammer
– 5 seal burpees

ANNOUNCEMENTS:
See newsletter

COT: talk on unity