Monday… Was…
Well…
You Ladies & Gents For Sure Performed Some Labor On Labor Day!!!
Today… A Whole Lotta Liftin’…
Come In Knowing Your 50%… 60%… 70%… & 80% of All The Lifts Below…
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ALRIGHT… HERE WE GO!!!
Strength…
Every 45 Secs x 3 Sets…
Strict Press @ 80% of your 1 Rep Max
Every 45 Secs x 3 Sets…
Push Press @ 80% of your 1 Rep Max
Every Min On the Min x 3 Mins…
3 Back Squats @ 80% of Your 1 Rep Max Front Squat
Every Min On the Min x 3 Mins…
3 Front Squats @ 80% of your 1 Rep Max Front Squat
MetCon…
***You Can Run Or Row First…Your Choice…***
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Each For Time:
400 Meter Run… TIME!!!
Rest At Least 2 Mins… No Longer Than 3 Mins…
500 Meter Row… TIME!!!
Rest At Least 2 Mins… No Longer Than 3 Mins…
400 Meter Run… TIME!!!
Rest At Least 2 Mins… No Longer Than 3 Mins…
500 Meter Row… TIME!!!
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3…2…1…GO!!!
Mando
9.7.2020 Crew… WOD & Scores…
RainCrossStrengthandConditioning 