See!!!
You Survived Without Chalk!!!
Amazing… I Know…
Today… You Get The Chalk Back… Just Don’t Be A Chalk Whore!!!
And Now For Your Viewing Pleasure…
Just Some Strong Ass Ladies & Gentlemen…
Alright… A Nice Little 3 Lift Oly Complex To Get Things Goin’… HAVE FUN WITH IT!!!
Then…
“Up/Steady/Down Ladder…”
Hang Power Cleans Go Up…
“Ab Work” Stays The Same…
Push Ups Go Down…
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ALRIGHT… HERE WE GO!!!
Strength: Olympic Lifting…
12 Mins To Establish Your Heaviest 3 Lift Complex Of:
1 Hang Power Clean + 1 “Shoulder To OverHead” + 1 Hang Clean
MetCon…
***Hang Power Cleans… ADV: M-115lbs/F-85lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-55lbs…***
20 Min TIME CAP!!!
————————————————–
For Time:
1-10 Hang Power Cleans
15 GHD Sit Ups OR MedBall Slams (No 20lbs MedBalls!!!)
10-1 Push Ups… TIME!!!
Sooooo…
1/15/10
2/15/9
3/15/8
4/15/7
5/15/6
6/15/5
7/15/4
8/15/3
9/15/2
10/15/1… TIME!!!
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3…2…1…GO!!!
7.11.2018 WOD & Scores…
RainCrossStrengthandConditioning 