March 22, 2020

Home WOD 2020.03.23

Home WOD

THE SCENE:
Based on forecasts: low 50s, chance of rain.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Burpees are good for warming up.

THA-THANG:
The Bert – Idea inspired by Iron PAX Twitter. If you need to modify, I’ve given you three rep options. Post your time and which rep set you did in Slack!

For time:
burpees (Gold: 50 / Silver: 40 / Bronze: 20)
400-m run
push-ups (100 / 80 / 30)
400-m run
walking lunges (150 / 120 / 50)
400-m run
squats (200 / 160 / 75)
400-m run
walking lunges (150 / 120 / 50)
400-m run
push-ups (100 / 80 / 30)
400-m run
burpees (50 / 40 / 20)

MARY:
Burpees were your Mary!

COUNT-OFF & NAME-O-RAMA:
One is the loneliest number.

CIRCLE OF TRUST/BOM:
Marine Cpl. Albert P. Gettings died January 5, 2006 serving during Operation Iraqi Freedom. Gettings, 27, of New Castle, PA; assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, Camp Lejeune, NC; died Jan. 5 of wounds sustained due to enemy small-arms fire while conducting combat operations in Fallujah, Iraq.

ANNOUNCEMENTS:
Be on the lookout for a virtual COT and virtual Q Source coming your way this week!

QIC:
Soybean
Workout Date:
03-23-2020