***1 Quick Announcement… There Will Be One Session Next Monday, 4th of July Held @ 9:00AM…***
Literally… Everthing We Did This Week… Except For Thursday…
For Today’s WOD… You Will Be Using The “Middle” Weight That You Have Been Using All Week For Every Single Movement & Every Single Round…
No Extra Plates On The Ground… No Plate Changes… Just Your “Middle” Weight…
For The Body Weight… If You Didn’t Go “Rx’d”… Then Stick With Whatever MOD You Used…
Happy Friday!!!
And Don’t Forget About The 9AM Saturday Sweat Sesh!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***All BarBell Weights… ADV: M-115lbs/F-85lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: 75lbs/F-55lbs…***
***Box Jumps… All Levels: M-24″/F-20″…***
***Double Unders… All Levels… MOD: Whatever Your MOD Was This Past Week…***
***Sit Ups… All Levels… GHD Sit Ups If You Can… If Not… AbMat Sit Ups…***
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For Time:
400 Meter Run
7/5/3/1 Hang Power Snatches
7/5/3/1 Box Jumps
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300 Meter Run
7/5/3/1 Hang Snatches
7/5/3/1 Pull Ups
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200 Meter Run
7/5/3/1 Power Snatches
21/15/9/5 Double Unders
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100 Meter Run
7/5/3/1 Thrusters
7/5/3 Sit Ups + 1 Burpee Over BarBell
Straight Shot Run… TIME!!!
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3…2…1… GO!!!
Mando
6.30.2022 WOD & Scores…
RainCrossStrengthandConditioning 