***First… There Will Not Be A 7:30AM Session Today… But… The 5:15AM… 12:00PM… 4:30PM & 5:30PM Sessions Are Still On…***
Second.. I Hope Not!!!
We’ve “Practiced” All These Movements…
Don’t Let Them Go To Shit Just Because I’m Not There…
No One Cares How Fast You Went…
Everyone Cares If You Cheated…
Go Fast… But Move Legit!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Week!!!
MetCon…
————————————————————–
For Time…
500 Meter Row
3 Pull Ups (Whatever Version You’ve Been Using…)
6 Push Ups (Whatever Version You’ve Been Using…)
9 AbMat Sit Ups
12 Air Squats
1.0 Mile Bike… 1 Min Rest…
————————————————
375 Meter Row
6 Pull Ups
12 Push Ups
18 AbMat Sit Ups
24 Air Squats
.8 Mile Bike… 1 Min Rest…
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250 Meter Row
9 Pull Ups
18 Push Ups
27 AbMat Sit Ups
36 Air Squats
.6 Mile Bike… 1 Min Rest…
————————————————
125 Meter Row
12 Pull Ups
24 Push Ups
36 AbMat Sit Ups
48 Air Squats
.4 Mile Bike… 1 Min Rest…
————————————————
15 Burpees
.2 Mile Bike
Straight Shot Run… TIME!!!
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3…2…1… GO!!!
Mando
4.14.2022 WOD & Scores…
RainCrossStrengthandConditioning 