Amazing Job Everyone…
Once A Year…
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ALRIGHT… HERE WE GO!!!
Strength…
Front Squat
15 Reps… No More Than 5 Reps @ A Time… No More Than 15lbs Heavier Than “Safe Starting Point”…
MetCon…
L1…
M-115/135/155/185/205
F-85/95/105/115/125
L2…
M-95/115/135/155/185
F-65/85/95/105/115
L3…
M-75/95/115/135/155
F- 55/65/85/95/105
L4…
M-55/65/75/85/95
F- 35/45/55/60/65
10 Min TIME CAP!!!
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For Time:
Buy In: 30 Toes To Bar (All Levels… MOD: Hang Knee Raises…)
Then…
10 Hang Cleans
8 Hang Cleans
6 Hang Cleans
4 Hang Cleans
2 Hang Cleans… TIME!!!
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3…2…1…GO!!!
9.11.2018 WOD & Scores…
RainCrossStrengthandConditioning 