07.10.2023 – Zachary Tellier HERO WOD Modified

Conditions: 55deg, slight mist at end

Zachary Tellier HERO WOD Modified
DATE: 2023-07-10
AO: #ao_lightningrod
Q: @Goon
PAX: @Goon
FNGs: None
COUNT: 1
WARMUP:
Motivators from 5
Grandpa Jacks – IC – 10
Imperial Squat Walkers – IC – 10
Don Quixotes – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Phelps Claps – IC – 10
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
MOSEY to field

OYO 
1 Burpees
2 Merkins
3 Bonnie Blairs
4 Big Boys
5 Air Squats

THE THANG:
Zachary Tellier HERO WORD (modified). Start at the goal line.

10 yard Sprint to the 10
    • 10 Burpees

10 yard Sprint to the 20
    • 10 Burpees
    • 20 Merkins

10 yard Sprint to the 30
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)

10 yard Sprint to the 40
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys

10 yard Sprint to the 50
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys
    • 50 Air Squats

Shuttle run to close out, grab cones & pass out some flyers to track runners.

MARY:
Mountain Climbers – IC – 25
Plank Jacks – IC – 20
High Plank / Low Plank – IC – 10
Pickle Pounders – IC – 10
J Lo’s – IC – 10

ANNOUNCEMENTS:
See #announcements channel

COT:
It’s not about what we GET that makes us happy. It’s about what we BECOME. – Tony Robbins