“Not Fran… Not Annie… & A Row…”

And Not In That Order…

But 1st… Saturday Is December 7th…

I DID NOT FORGET ABOUT THE RainCross Pearl Habor WOD!!!

I’m Hoping A Bunch Of You Will Show Up Saturday Morning To Put In Some Work Before The Party!!! It Will Be One Big Individual WOD… Not A Team WOD…

As For Now… Happy Friday!!!

“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!!!

Warm Up/Strength…

Based Off of your 1 Rep Max Push Press…

Push Press In Squat Stance INTO Front Squat

(Think Reverse Thruster…)

Every 90 Seconds…

9 @ 60%

7 @ 65%

5 @ 70%

3 @ 75%

1 @ 80%

MetCon…

***Thrusters… “Rx’d” & “Sx’d” Weights Listed Below…***

***Pull Ups… Rx’d: M&F… Chin To Bar/No Band… MOD: Chin To Bar With Band…***

***Double Unders… Rx’d: M&F… MOD: 270 Singles…***

20 Min TIME CAP!!!

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For Time:

90 Cal Row

9 Thrusters Rx’d: 75lbs/55lbs… Sx’d: 55lbs/35lbs…

9 Pull Ups 

8 Thrusters Rx’d: 85lbs/60lbs… Sx’d: 65lbs/45lbs…

8 Pull Ups

7 Thrusters Rx’d: 95lbs/65lbs… Sx’d: 75lbs/55lbs…

7 Pull Ups

6 Thrusters Rx’d: 105lbs/75lbs… Sx’d: 85lbs/60lbs…

6 Pull Ups

5 Thrusters Rx’d: 115lbs/85lbs… Sx’d: 95lbs/65lbs…

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90 AbMat Sit Ups

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5 Pull Ups

4 Thrusters Rx’d: 125lbs/90lbs… Sx’d: 105lbs/75lbs…

4 Pull Ups

3 Thrusters Rx’d: 135lbs/95lbs… Sx’d: 115lbs/85lbs…

3 Pull Ups

2 Thrusters Rx’d: 145lbs/100lbs… Sx’d: 125lbs/90lbs…

2 Pull Ups

1 Thruster Rx’d: 155lbs/105lbs… Sx’d: 135lbs/95lbs…

1 Pull Up

90 Double Unders… TIME!!!

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3…2…1…GO!!!

Mando

12.5.2019 WOD & Scores…