“Just Gonna Leave This Right Here…”

I’m Just Gonna Leave This Right Here…

Soak It Up…

Happy Friday!!!

***Don’t Forget To Come Out Saturday Morning For The Saturday Sweat Sesh!!! Sign Up On ZenPlanner & Be @ The Station By 8:45AM!!!***

And Happy Birthday Austin!!!

FireFighter… RainCross Beast… Father To Be!!!

So Cool That I’ve Been Able To Be A Coach Not Only To You… But To Your Brother… And To Your Mom A Few Times!!!

You’re An Amazing Firefighter With A Wealth Of Knowledge & Balls Of Steel…

Such A Hard Worker In The Gym…

And I Know You’re Going To Be An Amazing Father!!!

Happy Birthday Smoke Eater!!!

**************************************************************

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***DumbBells… Same As Wednesday…***

***Box Jumps… Rx’d: M-24″/F-20″…***

***KettleBell Swings… Rx’d: M-53lbs/F-35lbs…***

***Double Unders… Rx’d: M&F… MOD: Singles With Burpee Penalty…***

35 Min TIME CAP!!!

———————————————————–

For Time… 

21 1 Arm DB Hang Power Cleans

21 1 Arm DB Hang Power Cleans

21 Box Jumps

21 1 Arm DB Front Squats

21 1 Arm DB Front Squats

21 KettleBell Swings

21 1 Arm DB “STOHs”

21 1 Arm DB “STOHs”

21 Push Ups

126 Double Unders (126 Singles With A 7 Burpee Penalty!!!)

126 Sit Ups

15 1 Arm DB Hang Power Cleans

15 1 Arm DB Hang Power Cleans

15 Box Jumps

15 1 Arm DB Front Squats

15 1 Arm DB Front Squats

15 KettleBell Swings

15 1 Arm DB “STOHs”

15 1 Arm DB “STOHs”

15 Push Ups

90 Double Unders (90 Singles With A 5 Burpee Penalty!!!)

90 Sit Ups

9 1 Arm DB Hang Power Cleans

9 1 Arm DB Hang Power Cleans

9 Box Jumps

9 1 Arm DB Front Squats

9 1 Arm DB Front Squats

9 KettleBell Swings

9 1 Arm DB “STOHs”

9 1 Arm DB “STOHs”

9 Push Ups

54 Double Unders (54 Singles With A 3 Burpee Penalty!!!)

54 Sit Ups… TIME!!!

***Bonus Round… 30 Burpees… TIME!!!***

**************************************************************

3…2…1…GO!!!

7.12.2018 WOD & Scores…