The Post & Ryker… Not The WOD…
Hope You Wrote Down Your 3 Rep Maxes!!!
Clean Up After Yourselves…
That Is All…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 5 Mins To Accumulate…
25 Front Squats…
@ 60% of your 3 Rep Max Front Squat…
MetCon…
***KettleBell… Rx’d: M-53lbs/F-35lbs…***
***Gymnastic Movements… Rx’d As Listed Below With No MODifications…***
***MedBall… Rx’d: M-20lbs/F-14lbs…***
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For Time:
Rounds 1… 3… & 5…
400 Meter Run
7 KettleBell DeadLifts + 7 Russian KB Swings + 7 American Swings
(Round 1…)
7 Chin To Bar Pull Ups + 7 Chest To Bar Pull Ups + 7 Bar Muscle Ups
(Round 3…)
5 Chin To Bar Pull Ups + 5 Chest To Bar Pull Ups + 5 Bar Muscle Ups
(Round 5…)
3 Chin To Bar Pull Ups + 3 Chest To Bar Pull Ups + 3 Bar Muscle Ups…
Rounds 2 & 4…
100 Meter MedBall Run
11 Wall Ball Shots
10 Burpees…
***After Round 5 Is Done… Perform 1 Straight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
If He Can Do It… You Can Do It…
RainCrossStrengthandConditioning 