atlantis stair challenge with E5MOM Burpees

Date: 2024-09-08
AO: atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North, Windtalker
FNGs: None
COUNT: 5
WARMUP: SSHSs (20 Side Straddle hops)
DQs/ CPs/ GMs / WMHs (all ×10 and in cadence)

THANG:
Stair loops
Consisted of stair sprints followed by either
bear crawls / walking lunge/ Frankenstein/ duck walk / crab walk / crawl bear/ sprint / broad jump / triple jump (10 yd ea time at top and bottom of stair case) Every 5 min Burpees x5
d) …format continues for 10 rounds… 50 Burpees

MARY: Flutterkicking/ Hello Darrell’s/6in. Hold
ANNOUNCEMENTS: 9.11 memorial WOD 0430 arrival
COT: be anxious to embrace the serendipitous moment when a friend or a stranger asks you for a favor. Administer to them without complaint and with no strings attached.

Tags: atlantis, Infinity, Deflator, True North, Windtalker