Being my VQ, I... decided to be selfish and emphasize some stuff I like: Kettlebell Swings & Squats! But, because we have to get better - still included some stuff I don't so much like: Burpees & Merkins (but in proportion :-) ...). Took the opportunity to emphasize full-depth & range-of-motion for the PAX - full-depth squats; hand-release merkins; dead-hang strict pull-ups.
Get Warm: Side-Straddle Hops, Michael Phelps, Windmill, Weedpicker, Monkey-humpers, Copperhead Squat
Coupon Mosey to stage
Two parts: a "burner"(Metabolic Conditioning, aka Metcon) and Strength focus.
Beatdown Part 1: MetCon (24 mins)
Adapted from “Snowbird” (memorial WOD Cpt. Jennifer Casey RCAF)
AMRAP 22 minutes: