THE SCENE: ????????♂️ Little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
2 on/1 off interval ruck 3.2 miles to Cherokee Farm stopping every .5 mile for alternating sets of 3 upper, 3 lower or 3 ab exercises so we performed each set 4 times. At Cherokee Farm we completed mini WOD and returned the same way we came. 12 total sets completed equals 100 reps of each.
SET 1
HR Merks 25
Curls 25
Single Arm OH Presses 25
SET 2
Snatches 25
Suitcase Squats 25
Lunges 25
SET3
Low Plank Dancing Bear 25
Tempo Sit-up 25
Ruck Twist 25
AT CHEROKEE FARM
50 Thrusters
75 Deadlifts
100 Swings
75 Toe Touches
50 OH Squats
MARY:
COUNT-OFF & NAME-O-RAMA
4 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.8 miles interval ruck. 900 reps in route and back. 350 reps at the Farm. 1250 total reps.
ANNOUNCEMENTS: