WOD – MICKEL – GORUCK D11
I’ll keep it short and sweet. This was how I use to train during the Muaythai and mma days. Minus the striking today. I had to keep it moving. It’s time to evolve in 3,2,1…..
BOOMSAUCE (noun; a welcome situation or job well done. the highest degree of awesomeness. Usually used after a great WOD or a PR (personal Record). USE WORD WISELY! 😉
“The only identity that matters… is YOUR own.
Strong to the soul, fierce in the mind, and unstoppable in your path.
What you believe captures who you are. Make it legendary.”
6 min JR
4 Rds / FT=9:48
400m sprint (incline: 5 / speed: 7.5-8.5)
(10) marine hurdles
20sec x 10sec x 10RDS
Stair run drills
Toe to Bar
Hang Cleans (95#)
SMR – legs (quads, hammies) – OUCH!