WARMUP: pre-run, pre-ruck, and stretchy things (OYO)
THE THANG: Runners (9): 6-6.2 miles, some hills, some speed, some hills w/ speed.
Ruckers (3): 2(ish) miles to Cherry Rd and back.
Ruck WOD (1): Buy In – 73 Sandbag Squats (60#) w/ 30# Ruck
WOD –
18 Sandbag Cleans (60#) w/ 30# ruck
18 Ruck (30#) sit-ups
18 OH Sandbag (60#) Throws w/ 30# ruck
18 Sandbag Burpee (60#) + Deadlift (60#)
18 Walking Lunges w/ ruck (30#)
18 Sandbag (60#) Shoulder to Shoulder Press w/ ruck 30#
2-mile speed ruck (30#)
MARY: Nothing about Mary…
ANNOUNCEMENTS: read the newsletter, Bethel next Tuesday, etc.
COT: thanks for TAPS on Bill Nye’s M, on Fryin’ Pan’s M, and on Walker’s health concerns.