“Tactical Thursday XXIII…”

Come In Ready To Go!!!

Grab Your KettleBells (Swings & STOHs Are Different Weights)… Your Box… Bands If You Need Them For Pull Ups… And Load Up Your BarBell!!!

If You Need To Warm Up To The “Rx’d” BarBell Weight… It’s Too Heavy!!! You Should Be Comfortable & Confident Getting Straight To 135lbs/95lbs For The Below Movements… If Not… MODified Weights Will Be 115/85… 95/65… 75/55…

And Don’t Worry… We’ll Go Over The Pendlay Row… Nice Little Sneak Attack Lift @ The End…

And It’s Thursday!!! If Ya Got Vest… Wear One!!!

“RainCross Christmas Party!!!”

Alright… While On Our Trip To New York… Danielley & I Said “F This Cold!!!”… And We Wouldn’t Want Our RainCross Family To Suffer During The Holidays… So… This Year’s RainCross Christmas Party Has Been Moved From The Station To Our “Real” Home… All Of You Are Welcome To Come Celebrate The Holidays With Us In The Warmth!!! We Will Still Be Having A White Elephant Gift Exchange… We’ll Still Be Providing Pizza & Garlic Knotts… And Still Feel Free To Bring Your Favorite Dish… And… Bring Whatever “Drinks” You Want To Celebrate The Holidays!!! And Please Feel Free To Crash Out @ Our Place!!! Feel Free To Bring A Guest… Dress Up… Dress Down… Whatever You Want!!! Just Come Ready To Party!!!

Party “Starts” Around 730PM… But If You Can Come Anytime After That Feel Free!!! Also… If You Need To Use Our Oven Or Stove For Your Dish… Feel Free!!!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

Tactical Thursday XXIII…

40 Min TIME CAP!!!

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For Time:

Round 1… Broken Up Anyway You Want…

30 Front Squats Rx’d: M-135lbs/F-95lbs

30 KettleBell Swings Rx’d: M-70lbs/F-53lbs

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Cash Out: 6 Burpees Over Bar + 400 Meter Run

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Round 2… Broken Up Anyway You Want…

30 Hang Power Cleans Rx’d: M-135lbs/F-95lbs

30 KB “Shoulder To OverHeads” Rx’d: M-53lbs/F-35lbs

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Cash Out: 6 Burpees Over Bar + 400 Meter Run

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Round 3… Broken Up Anyway You Want…

30 Chest To Bar Pull Ups Rx’d: M&F

30 Box Jumps Rx’d: M-24″/20″

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Cash Out: 6 Burpees Over Bar + 400 Meter Run

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Round 4… Broken Up Anyway You Want…

30 Push Ups

30 Pendlay Row Rx’d: M-135lbs/F-95lbs

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Cash Out: 6 Burpees Over Bar… TIME!!!

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3…2…1…GO!!!

Mando

12.4.2019 WOD & Scores…