AO: The BurgQIC: MaterThe PAX: Mater, SquidWU: SSH x 20 / Harry Rockettes x 10 / Micheal Phelps x 20 / Side Lunges x 10 / Lunge Stretch / Calf StretchThang:
HERO WOD GOODELL (modified for F3 compatibility)5 Rounds for Time
400 meter Run
20 Coupon Thrusters
14 Coupon Swings
38 reps of "X"
Round 1: Merkins
Round 2: Air Squats
Round 3: Coupon Curls
Round 4: Alt Lunges
Round 5: BurpeesMary: ‘Pass the Mic Style’ Toe Touches x 25 / American Hammers x 20 / LBC x 40 / Pickle Pointers (NOT PARTNER ASSISTED) x 20 / American Hammers x 20 / COT: Getting up is at 5:00 am to workout is tough. Thinking you are too busy at work, too busy with your family is the wrong excuse. Sharpen your mind and body and you will be better at work and better for your family!
F3 The Capital 