“Front Squats & Cleans…”

Wait… What?!?! Cleans?!?!

Yep… Either Power Cleans Or Cleans…

We’re Maxin’ Out On Front Squats Today…

3 Rep Max AND A 1 Rep Max…

I’m Sure There Will Be Missed Lifts…

You Drop The BarBell… Fine… But It’s Gotta Get Back To The Rack Somehow…

What You’ll Need Ready…

Rack & Empty BarBell…

& Your “Normal” Box For Box Jumps…

We’ll Wait On The Rowers… Just Depends On The Class Size…

Again…

We’re Going To Go Through A Quick Group Warm Up…

Then a Quick 10 Min Or Less WarmUp/MetCon…

And Then We Lift…

As Heavy As Possible… As Safely As Possible…

If You Hear “Rack It Up!!!” Or “Dump It!!!”… Then RACK IT UP OR DUMP IT!!!

Happy Birthday Elena!!!

One Of The Strongest/Sweetest Women I Know…

Your Strength & Kindness Shine Through Every Time You Walk Into The Station!!!

A Very Quiet Young Lady… But… Underneath That Quiet Exterior… Lay A Beautiful Beast!!!

I Just Saw You Deadlift 195lbs Today!!!

Always There To Cheer On Any & Everyone… Yet Always So Humble In Your Achievements & Accomplishments…

It’s An Honor To Be Not Only Your Coach… But You Friend…

Happy Birthday “Mi Amor”… LOL!!!

And Don’t Forget To Come Party @ Tony & Luis’ House After The Competition To Celebrate Elena’s Birthday & RainCross Costume Party!!!

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ALRIGHT… HERE WE GO!!!

MetCon…

500 Meter Row OR 400 Meter Run

40 Walking Lunges

30 Air Squats

20 Front Squats w/ Empty Bar

10 Box Jumps 24″/20″… TIME!!!

Strength…

You Will Have 15 Mins To…

Establish A 3 Rep Max Front Squat

AND… You Will Have 10 Mins To…

Establish A 1 Rep Max Front Squat

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3…2…1…GO!!!

MASTERPLAN TRIAL sample text

10.15.2018 WOD & Scores…