***The 12:15PM Session Is Cancelled Today But Has Been Moved Up To 10:30AM!!! Some Of You May Have Noticed Our BEE Problem… Well… It’s Getting Fixed!!!***
It’s Been Awhile Since I’ve Programmed A Really Good “What The F–K” Friday WOD…
Why?!?!
BECAUSE LATELY THE STATION HAS BEEN A FREAKIN’ GHOST TOWN ON FRIDAYS!!!
So… Happy Friday Eve!!!
***Don’t Worry… Friday Will Still Be “Fun”…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon… No “Abs”!!!
***Box Jumps… Rx’d: M-24″/F-20″…***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***Ring Dips… Rx’d: M&F… MOD: Hand Release Push Ups…***
***BarBell… Rx’d: M-135lbs/F-95lbs… Same Weight On The BarBell For The Entire WOD…***
30 Min TIME CAP!!!
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For Time:
400 Meter Run
30 Box Jumps
30 Wall Ball Shots
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21 Cleans
21 Ring Dips
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400 Meter Run
30 Box Jumps
30 Wall Ball Shots
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15 “Clean & Jerks”
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400 Meter Run
30 Box Jumps
30 Wall Ball Shots
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9 Thrusters
9 Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
4.10.2019 WOD & Scores…
RainCrossStrengthandConditioning 