First…
IF YOU’RE SICK… STAY HOME!!!
I’M FINALLY FEELING ONLY LIKE 90% SHIT INSTEAD OF 110% SHIT… I’M HOPING TO BE BACK TO NORMAL COME MONDAY…
SO IF YOU’RE SICK… STAY AT HOME!!! NEED AN AT HOME WOD?!?! I’LL GIVE YOU SOME NASTY ONES!!!
For All My Heatlhies… 1st Friday Of 2019!!!
It’s Amazing How Much You Can Do In 2 Days…
It’s Even More Amazing What You Can Do In 1…
You Made It To Friday… The 1st Friday Of 2019!!!
There’s An Old Saying…
“Practice Makes Perfect…”
There’s Another Old Saying…
“Practice Doesn’t Make Perfect… Perfect Practice Makes Perfect…”
Well… Check Out This BIG ASS Checklist…
***You Might Wanna Write This One Down & Bring It In With You… Especially If It’s A BIG Class…***
Let’s Perfectly Practice Everything We Did These Past 2 Days… IT’S FRIDAY!!!
And Yes… We Performed ALL These Movements… Whether They Were In The WOD Or The Warm Up…
Don’t Forget… Tomorrow… Saturday… 1st Saturday Sweat Sesh Of 2019!!!
8:45AM @ The Station… Don’t Forget To Sign Up On ZenPlanner Before 8AM… And If You Sign Up… Show Up @ 8:45AM… NOT 8:50AM… 8:55AM… 9:00AM… 8:45AM!!!
************************************************************
ALRIGHT… HERE WE GO!!!
***This Is Normally Where I Have All The “ADV/Rx’d/Sx’d Weights/Heights/MODs” Stuff… Use/Perform Exactly What You Used/Performed This Past Week…***
***NO Penalties On Anything!!!***
***25 Min Time Cap!!! Expectin’ Some Sub 20s… Maybe Sub 15s?!?!***
————————————————————
For Time:
45 Cal Row
42 Double Unders (MOD: C.C.)
39 Wall Ball Shots
36 Box Jumps
33 KettleBell Swings
30 Sit Ups
27 Deadlifts
24 Push Ups
21 Power Cleans
18 Air Squats
15 Front Squats
12 Pull Ups
9 “STOHs”
6 Burpees
3 Power Clean & “STOHs”… TIME!!!
3…2…1…GO!!!
Mando
1.3.2018 WOD & Scores…
Dem Dubbs Doe…
RainCrossStrengthandConditioning 