It’s Friday!!!
Come In & Set Up Shop…
Re-Post…
Don’t Forget This Saturday We Are Taking our Saturday Sweat Sesh To The Beach!!!
We Will Be Meeting @ The Station @ 8:30AM And Leaving @ 9:00AM… We Can Carpool Down Together But The Jeep May be Full With RCSC’s EZ-Up And Equipment…
Come Down To Get Your Sweat On… Or Just To Hang Out!!! We Might Even Just Rent Some Kayaks & Paddle Boards To Try Something New!!!
If You Want To Meet Us There…Just Text Me And Look For Our EZ-Up!!!
This Will Be Bring Your Own Food/Drink… And I’m Sure We’ll Hit Up A Restaurant Afterwards!!!
Also…
We’re Selling All Of Our Weighted Vests…
$20.00… 1st Come 1st Serve… Last Chance To Grab One Is Friday Afternoon… 2 Have Already Been Sold…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Jump Rope Penalty… Progression Penalty Of What Ever Round/Movement You’re On… I’ll Explain @ The WhiteBoard…***
***With A Vest Anyone?!?!***
25 Min TIME CAP!!!
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For Time:
25 Double Unders WITH NO PENALTY!!! (Rx’d/MOD: Tripled Singles…)
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25 Box Jumps (24″/20″…)
25 Dubbs
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25 Pull Ups (Rx’d/Ring Rows…)
25 Dubbs
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25 KettleBell Swings (53lbs/35lbs…)
25 Dubbs
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25 Walking Lunges
25 Dubbs
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25 Knees To Elbows (Rx’d/Hanging Knee Raises…)
25 Dubbs
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25 Push Presses (95lbs/65lbs… No Racks…)
25 Dubbs
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25 GHD Sit Ups (Rx’d/Strict AbMat Sit Ups…)
25 Dubbs
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25 Wall Ball Shots (20lbs To 10Ft./14lbs To 8Ft.)
25 Dubbs
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25 Burpees
25 Dubbs… TIME!!!
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3…2…1…GO!!!
Mando
5.30.2019 WOD & Scores…
RainCrossStrengthandConditioning 