I Think The Flow… Whether Your Going Down The Ladder Or Up The Ladder…
It… Well… Flow Pretty Good…
But…
There Is Gonna Be A Penalty…
Every Time You Break On The DB Work…
Perform…
3 Push Ups &…
6 Air Squats &…
9 Box Jumps (M-24″/F-20″)…
And Then Continue On Wherever You Left Off At…
Let’s See Who Kills The Cat When I Ask… “Any Questions?!?!”
Pick Your Poison On The DB…
If You Gotta A Vest Wear It…
It’s All Up There For Ya…
If You Decide To Kill The Cat… I Don’t Mind… But Your Fellow Athletes Might Take Out Some Parking Lot Justice On You…
And… Don’t Be The One To Mess Up The Plyo Boxes When You Put Them Back!!!
**********************************************
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
250 Meter Row
——————————————–
***1 Arm… All On The Same Side…***
15 DB DeadLifts
12 DB Hang Power Cleans
9 DB Hang Power Snatches
6 DB Front Squats
3 DB “Shoulder To OverHeads”
1 DB Thruster
——————————————–
500 Meter Row
——————————————–
***1 Arm… All On The Same Side…***
1 DB Thruster
3 DB “Shoulder To OverHeads”
6 DB Front Squats
9 DB Hang Power Snatches
12 DB Hang Power Cleans
15 DB DeadLifts
——————————————–
250 Meter Row… TIME!!!
**********************************************
3…2…1… GO!!!
Mando
3.9.2022 WOD & Athletes…
RainCrossStrengthandConditioning 