More Back Squats!!!
For The Strength… No Vest…
For The MetCon… When You Pick What You Want To Do 1st When You Get To The Calorie Bike Or Row… But… You Will Alternate Every Round… So You’ll End Up Rowing Twice & Biking Twice… Depending On The Size Of The Class… 1st Come 1st Serve!!!
And If You’re Not Wearing A Vest… Don’t Forget To Grab A MedBall For The Runs!!!
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Strength… Without A Vest…
20 Back Squats @ 50% of your 5 Rep Max
MetCon…
***Toes To Bar… Rx’d: M&F… MOD: Hanging Knee Raises…***
***Box Jumps… Rx’d: M-24″/F-20″…***
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For Time:
400 Meter Run
21 Reps:
Hand Release Push Ups
Toes To Bar
Hand Release Push Ups
Box Jumps
Cal Bike Or Row
——————————————-
300 Meter Run
15 Reps:
Hand Release Push Ups
Toes To Bar
Hand Release Push Ups
Box Jumps
Cal Row Or Bike
——————————————-
200 Meter Run
9 Reps:
Hand Release Push Ups
Toes To Bar
Hand Release Push Ups
Box Jumps
Cal Bike Or Row
——————————————-
100 Meter Run
5 Reps:
Hand Release Push Ups
Toes To Bar
Hand Release Push Ups
Box Jumps
Cal Row Or Bike… TIME!!!
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3…2…1..,.GO!!!
Mando
7.7.2021 WOD & Scores…
RainCrossStrengthandConditioning 