Let’s Give Your Hands A Rest Day… Kinda…
But For Sure Not Your Legs & Booty…
Last Day For Back Squats!!!
ASK FOR A SPOT BEFORE YOU NEED A SPOT!!!
And If You Can Help Me Out Spotting… That Would Be Awesome…
But If You Don’t Feel Comfortable… I’ll Spot Everybody One @ A Time…
And Then… More Squats!!!
153 Reps… Don’t Worry… We’ll Warm Up With 2 Sqauts To Make It An Even 155…
Oh… And Some Heavy DB “Shoulder To OverHeads”…
Good Luck & Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength…
7 Back Squats @ 45%…
6 Back Squats @ 50%…
5 Back Squats @ 55%…
4 Back Squats @ 60%…
3 Back Squats @ 65%…
2 Back Squats @ 70%…
1 Back Squats @ 75%…
20 Back Squats @ 80% of your 5 Rep Max
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MetCon…
***DB “Shoulder To OverHeads… As Heavy As Possible!!! You Can Use 2 Hands To Get The DB To Your Shoulder…”
***Air Squats… Some Of You Will Be Going “Butt To Ball”…***
For Time:
500 Meter Row
5 DB “STOHs”
5 DB “STOHs”
40 Air Squats
400 Meter Run
5 DB “STOHs”
5 DB “STOHs”
30 Air Squats
300 Meter Run
5 DB “STOHs”
5 DB “STOHs”
20 Air Squats
200 Meter Run
5 DB “STOHs”
5 DB “STOHs”
10 Air Squats
100 Meter Run
5 DB “STOHs”
5 DB “STOHs”
5 Air Squats
Straight Shot Run… TIME!!!
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3…2…1..,.GO!!!
Mando
7.15.2021 WOD & Scores…
RainCrossStrengthandConditioning 