“No Racks!!!”

It’s Friday!!!

8 More “Normal” Training Days…

Get Your Butts In The Station!!!

No Racks Today… You Must Be Able To “Clean” Your BarBell To Your Shoulders & Pop It Up & Over To Your Back In Order To Start Back Squatting… THIS DOES NOT HAVE TO BE A FULL ON “Shoulder To OverHead” LIKE WE DID FOR THE PEARL HARBOR WOD!!! Don’t Worry… We’ll Practice This 1st… And We’ll Practice Dumping It Off Of Your Back As Well…

And…

Happy Birthdays To An OG & A Newbie…

Drea May Have Moved Away But Is Still Part Of The RainCross Family!!! Not Only Such An Amazing Athlete… But Helped Out So Much With The Start Up Of RainCross Strength & Conditioning…

I Know You’re Killin’ It Out @ CrossFit LaVerne!!!

And Jennifer…

Jennifer Started @ The Station On November 5th Of This Year… Coming From A Fitness Background Already…

Since Day One… She Was/Is Very Eager To Learn This “New Style” Of Working Out… Day By Day… Getting Stronger & More Efficient In Movements That Are New To Her…

Very Proud To Have Both You Ladies Part Of The RainCross Family!!!

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ALRIGHT… HERE WE GO!!!

Strength… NOT A Rest Day!!!

MetCon…

***BarBell… Rx’d: M-155lbs/F-105lbs… MODs: 135/95… 115/85… 105/75… 95/65… 75/55…***

***gym”Nasty”s… Rx’d Listed Below… MOD For Pull Ups- With Bands…***

30 Min TIME CAP!!!

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For Time:

45 Back Squats…

***Then…***

9 “Shoulder To OverHeads”

9 Chin To Bar Pull Ups

7 “Shoulder To OverHeads”

7 Chin To Bar Pull Ups

5 “Shoulder To OverHeads”

5 Chin To Bar Pull Ups

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7 “Shoulder To OverHeads”

7 Chest To Bar Pull Ups

5 “Shoulder To OverHeads”

5 Chest To Bar Pull Ups

3 “Shoulder To OverHeads”

3 Chest To Bar Pull Ups

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5 “Shoulder To OverHeads”

5 Bar Muscle Ups (MOD… Burpee Pull Ups OR Burpee DeadLifts…)

3 “Shoulder To OverHeads”

3 Bar Muscle Ups

1 “Shoulder To OverHead”

1 Bar Muscle Up

***Then…***

45 Cal Row… TIME!!!

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3…2…1…GO!!!

Mando

12.12.2019 WOD & Scores…