Keeping it Simple; Repeats at the Varsity - 1/19/18

8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

- 35 Side Straddle Hops

- 5 burpees OYO

- 15 Windmills

- 5 burpees OYO

- 30 Low Slow Squats

- 5 burpees OYO

- 10 4 count Merkins

- 20 4 count Mountain Climbers

- 5 burpees OYO

- 20 Moroccan Night Clubs

- 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

- 10 pull ups

- 10 jump squats

- 10 pull ups

- 10 jump squats

- Run to bottom of the hill

- 5 burpees

- Run to top of the hill

- 20 LBCs

- Run to bottom of the hill

- 5 burpees

- Run to top of the hill

- 20 LBCs

- Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

- 10 4-count Mountain Merkins

- Boats and Canoes

- 10 4-count Mountain Merkins

- Freddy Mercury

- 10 4-count Mountain Merkins

- Captain Thors to 5x20

- 10 4-count Mary Catherine Gallaghers (jump lunges)

- Flutter

- 104-count Mary CGs

- Protractor

- 5 burpees OYO

COT

Announcements

- Rooster

- Yeti

Prayers

- Listening, not just hearing

- York County PD, especially Officer Doty & Family

- Work Transitions