Honoring Mrs. Burns from F3 Pugent Sound with this workout. She lost ger battle with pancreatic cancer in August after 571 days. why there was 5 rounds of 7 exercises and 1 extra lap at the end.

each round consisted of…

20 OH Presses

20 Burpees

20 Curls

20 V Ups

20 Goblet Squats

13 Manmakers

400m run

knowing that there are some ridiculously fast studs out there in the nation I set an over/ under line at 17min 10sec … if you were a betting man, would you bet on the #1 finisher in the nation being over or under?

this was a difficult WOD but I love hearing the encouragement and seeing all PAX finish that final lap together.

great work and see you next time