Here We Go!!!
New Strength Cycle!!!
And Time Caps Are Back!!!
You Either Better Move Fast… Or Be Smart About The WOD & Scale Down…
Check Your Ego At The Door…
***Next Monday… The 4th of July… We Will Have 1 Session Held @ 9AM…***
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min:
5 Front Squats @ 60% of your 1 Rep Max
MetCon…
***Hang Power Snatches… ADV: M- 95lbs-115lbs-135lbs/F-65lbs/85lbs/95lbs… Rx’d: M-75lbs-95lbs-115lbs/F- 55lbs/65lbs/85lbs… Sx’d: M-55lbs-75lbs-95lbs… F- 35lbs-55lbs-65lbs…***
***Box Jumps… All Levels… M-24″/F-20″…***
***Double Unders… All Levels… MOD: 50 Un-Broken Jumping Jacks With Same Penalty…***
20 Min TIME CAP!!!
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For Time:
200 Meter Run
21 Hang Power Snatches (Lightest Weight…)
21 Box Jumps
400 Meter Run
15 Hang Power Snatches (Medium Weight…)
15 Box Jumps
400 Meter Run
9 Hang Power Snatches (Heaviest Weight…)
9 Box Jumps
200 Meter Run… Then…
45 Double Unders with a Pump Run Penalty… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 