No BarBells On Friday…
Last Day This Week Of Lifting… Unless You’re Coming Saturday…
Let’s Finish Off Heavy…
TAKE CARE OF YOUR BACK!!!
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ALRIGHT… HERE WE GO!!!
Deadlifts
Adding 75-85lbs To 50% of your 3 Rep Max…
MetCon…
***Pull Ups… All Levels… Chin To Bar… MOD: Hanging Knee Raises…***
ADV: 25-20-15-10-15…
Rx’d: 15-12-19-6-3…
Sx’d: 10-8-6-4-2…
***Double Unders… All Levels… MOD: Half Hollow Rocks…***
15 Min TIME CAP!!! Another Brutal One… Gotta Move!!!
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For Reps of 3/5/Pull Ups/50… 3/4/Pull Ups/40… 3/3/Pull Ups/30… 3/2/Pull Ups/20… 3/1/Pull Ups/10:
Deadlifts
Burpees
Pull Ups
Double Unders
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3…2…1…GO!!!
9.19.2018 WOD & Scores…
RainCrossStrengthandConditioning 