“But You Live To Fight Another Day…”

That Was A Crazy… Fast Paced Day…

Quick Warm Up… Then… “3…2…1…GO!!!”

That Was A Very… Very Tough Work Out…

But No Matter How Hard It Got…

All Of Us Pushed Hard During That Entire WOD…

And In The End…

We All Lived To Fight Another Day…

Great Work RainCross…

Proud Coach…

Don’t Forget… This Thursday… The 4th of July… We Will Have 1 Class @ 9AM… Then… BBQ/Pool Party Hosted By Mike & Julie!!!

From Mike & Julie…

“Join us for a 4th of July pool party. Bring your suit & towel. We will grab a few pizzas and BBQ some ribs. Feel free to bring anything specific if you want to BBQ and a side/snack to share and your drink of choice. We will have water and soda.
We live in a gated community. To enter, at the gate, hit the telephone button and dial 107. Wait a few seconds and it will call me and I can open the gate. I will also leave some cards at the box with our address/gate access on them…”

Also… Friday… We Will Have 1 Class @ 9AM… And Then The Usual 8:45AM Saturday Sweat Sesh…

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ALRIGHT… HERE WE GO!!!

Strength…

***Using 65% of your 3 Rep Max “Shoulder To OverHead”***

Every 45 Seconds… 

Strict Press… 3x2

Push Press… 4x5

Push Jerk… 3x3

Split Jerk… 3x3

Plus 1 “STOH” & Make Up Any Missed Lifts…

MetCon…

***BarBell… Rx’d: M-95lbs/F-65lbs…***

15 Min TIME CAP!!!

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For a Total of 3 Rounds:

3 Power Snatches

6 OverHead Squats

9 Snatches

12 BarBell Push Ups

15 Cal Row… TIME!!!

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3…2…1…GO!!!

Mando

7.1.2019 WOD & Scores…