May 6, 2020

Mult-7s-McMile WOD

THE SCENE: Gloomy and Cool, Perfect, grab your CMU/Ruck

F3 WELCOME & DISCLAIMER:  Welcome, YHC is not a professional, modify if you need to.

WARM-O-RAMA:

  • SSH x30
  • IW x20
  • Daisy Pickers x10
  • Slow Squat x 5
  • Arm Cirlces
  • 30s strectch

THA-THANG:

  • 5 Rounds of the following
    • 7 8 Count Body Builders
    • Bear Crawl 20yds and back
    • 14 CMU/Ruck/Kettlebell Swings
    • 21 Merkins
    • 28 American Hammers 2=1
    • 35 Squats
    • Bear Crawl 20yds and back
  • Mountain Climber Mile
    • Easy-peasy run a 1/4mile do 25 Mountain Climbers (4-count)
    • run a 1/4mile do 25 Mountain Climbers (4-count)
    • run a 1/4mile do 25 Mountain Climbers (4-count)
    • run a 1/4mile do 25 Mountain Climbers (4-count)

MARY: 

AYG(all ya got) Flutter kicks followed by AYG Freddie Mercury  (Rinse and repeat if needed)

QIC:
Dawson
Workout Date:
05-07-2020