A Lot Goin’ On Today… And… YOU GOTTA MOVE!!!
Obviously… We’ll Go Over It At The WhiteBoard…
But… Read The Blog… Get A Feel For The “Flow” Of Today’s WOD…
And… Don’t Forget Your Vest!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Using 60% of your 1 Rep Max Thruster…
Every 30 Secs X 6 Sets:
1 Cluster + 1 Hang Cluster + 1 Thruster
Using 65% of your 1 Rep Max Thruster…
Every 45 Secs X 6 Sets:
1 Cluster + 1 Hang Cluster + 1 Thruster
MetCon…
***Double Unders… Rx’d: M&F… MOD: Tripled Singles… Both With A Burpee Progression Penalty…***
***KettleBell Swings… American… Go Heavy… Pick Your Poison…***
20 Min TIME CAP!!!
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For Time:
15 Burpees Over Jump Rope
15 Calorie Row
15 KettleBell Swings
45 Double Unders (135 Singles…)
400 Meter Run
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12 Burpees Over Jump Rope
12 Calorie Row
12 KettleBell Swings
36 Double Unders (108 Singles…)
300 Meter Run
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9 Burpees Over Jump Rope
9 Calorie Row
9 KettleBell Swings
27 Double Unders (81 Singles…)
200 Meter Run
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6 Burpees Over Jump Rope
6 Calorie Row
6 KettleBell Swings
18 Double Unders (54 Singles…)
100 Meter Run
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3 Burpees Over Jump Rope
3 Calorie Row
3 KettleBell Swings
9 Double Unders (27 Singles…)
Straight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
7.6.2022 WOD & Scores…
RainCrossStrengthandConditioning 