No Excuses…
And…
Happy Birthday Alma!!!
In The Station… At Home… This Woman Busts Her Ass Off Day In & Day Out!!!
Quietly Enters… Quietly Leaves… But Everything That Happens Inbetween Those Times…
BEAST!!!
Very Proud To Have You & Your Lil’ Ladies Apart Of The RainCross Family!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLifts… Single & Controlled & 75% of your 1 Rep Max…***
***Wall Ball Shots… Rx’d: M-20lbs to 10Ft./F-14lbs To 8Ft.***
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For a Total of 5 Rounds:
3 DeadLifts
6 Strict Pull Ups
9 Burpees Over BarBell
12 “Heavy” Straight Arm Russian KettleBell Swings
15 Wall Ball Shots
Pump Run… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 