RainCross Rumble’s WOD …
“Know Your Role…”
In A Team Of 4… One Person Is Responsible For 1 Movement…
Either Rowing… Front Squats… HandStand Push Ups… Or Pull Ups…
21-15-9 Of Each…
Let’s See How You Do All By Yourself!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Front Squats
9 Reps
No More Than 3 Reps @ A Time…
No More Than 25lbs + Your “Starting Point”…
MetCon…
***Front Squats… Rx’d: M-95lbs/F-65lbs… No Racks…***
***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups…***
***Pull Ups… Rx’d: M&F- Chin To Bar… MOD: C.C.***
15 Min TIME CAP!!!
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For Reps Of 21-15-9:
Calorie Row
Front Squats
HandStand Push Ups
Pull Ups
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3…2…1…GO!!!
Mando
9.26.2018 WOD & Scores…
RainCrossStrengthandConditioning 