***No 8:15AM Class Today…***
No Matter What Class You Come To… If You Choose To Run Instead Of Row… You’ll Perform The Studio Run Twice… You Will Not Run To The Yard Sale Sign Tree… Dark Or Not… No Exceptions…
Last Call Session Capped Out!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLift… Single & Controlled… 60% of your 1 Rep Max…***
***KettleBell Swings… American… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
18 Min TIME CAP!!!
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Buy In: 5 DeadLifts…
Then…
For a Total of 3 Rounds:
30 Cal Row OR 400 Meter Run
5 DeadLifts
10 Pull Ups
15 KettleBell Swings
Then…
Cash Out: 5 DeadLifts… TIME!!!
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3…2…1…GO!!!
Mando
2.4.2019 WOD & Scores…
20 Rep Back Squat Week 2…
RainCrossStrengthandConditioning 