3 Lift Complex Today For The Strength…
Have Fun Liftin’ RCCF!!!
For The MetCon…
“Rubber Or Not…” We’re Performing Wall Ball Shots… A Lot Of Wall Ball Shots…
I Performed The 150 Wall Ball Shots In Every Single Spot Possible Where The Guys (And Ladies Sometimes…) Usually Perform WBS… Trust Me… You’re Not Going To Slip & Slide On The Concrete… You’ll Live!!!
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:
1 Power Snatch + 1 Hang Snatch + 1 OverHead Squat
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***Rest 3 Mins…***
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MetCon…
***OverHead Squats… Racks Optional… Rx’d: M-95lbs/F-65lbs…***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***
20 Min TIME CAP!!!
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For a Total of 10 Rounds:
5 OverHead Squats
15 Wall Ball Shots… TIME!!!
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3…2…1…GO!!!
4.10.2018 WOD & Scores…
RainCrossStrengthandConditioning 