March 21, 2020

HomeWOD_2020MAR21

WHAT YOU NEED:

  • A watch that will show you seconds
  • 1/4 mile distance marker (1/2 mile out and back is fine)
  • +60# Sandbag optional
  • Chalk/marker unless you can remember reps when you’re suckin’ wind

THE SCENE:
OYO

F3 WELCOME & DISCLAIMER
You’re doing this to you.
THIS WORKOUT IS TIMED.

WARM-O-RAMA:
To be completed in (3:30)
20x SSH
10x 4-ct Merkins
10x Daisy Pickers
10x 4-ct Air Squats
10x Bobby Hurleys

THA-THANG:

4 Rounds – 8:00 ea.
Run 1/2 mile
No weight – AMRAP burpees
Sandbag – AMRAP clean & press (use proper form)

REMINDERS & a GIFT

  1. running 1/4 mile out and back is good (you can see the destination you need to get to before you can start getting reps)
  2. while you’re resting, someone else is doing more reps
  3. feel free to plug into this playlist
    1. the first song is for the warm-up
    2. after that, every two songs amounts to a round
    3. pay attention to the running pace…

MARY:
Tally your reps & remember to breathe

COUNT-OFF & NAME-O-RAMA:
(2) – you and your bad self

CIRCLE OF TRUST/BOM:
What is the chief end of man.

MOLESKIN:
This is gonna suck.

ANNOUNCEMENTS:
Hold fast.
Help your neighbors.
Pay attention to Slack.

QIC:
Hitch
Workout Date:
11-21-2019