“The Day Before…”

Monday Was Crazy!!!

And To Answer Some Of You… I Hear Everything… No… I Was Not Pissed Off Or In A Bad Mood… I Just Knew How Long Everything Was Gonna Take & Needed To Get You Ladies & Gents Movin’!!!

At The End Of The Day… Very Happy How Monday Went Down & Very Impressed On How Quickly Everyone Warmed Up & Got The Strength Done… Fast… But Correct… Not Sloppy Lifts!!! And The MetCons!!! OUCH!!! In An Awesome Way!!!

On To Tuesday…

Still Just Another Day…

Nothing Out Of The Ordinary…

Front Squats “Just For Strength”…

DeadLifts In The “Strength/MetCon”…

Just Like Yesterday… Warm Up Is Gonna Be Fast Paced… Come In Knowing 60%… 65%… 70% & 75% of your 1 Rep Max Front Squat!!!

And The MetCon… Again… You Gotta Really Work In Order To Finish!!!

I Will Admit… I Changed It Up A Little Bit To Accomodate Everyone’s Torn Up Hands…

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ALRIGHT… HERE WE GO!!!

Strenth…

Every Min On the Min x 4 Mins:

3 Front Squats @ 75% of your 1 Rep Max

Plus…

1 Max Rep Set…(At Least 3 Reps… No More Than 20…)

1 Max Rep Set

Strength/MetCon…

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***

***GHD Sit Ups… Rx’d: M&F… MOD: Coaches Choice***

***DeadLifts… Using 75% of your 1 Rep Max…***

30 Min TIME CAP!!!

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Buy In: 750 Meter Row

***Then…***

For a Total of 5 Rounds:

25 Wall Ball Shots

15 GHD Sit Ups

3 DeadLifts…

***Then…***

Cash Out: 15 Burpees Over BarBell… TIME!!!

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3…2…1…GO!!!

Mando

9.9.2019 WOD & Scores…