Last 80% Lift For This Strength Cycle…
DeadLifts…
And…
Another Nasty Old School Classic “CrossFit” WOD…
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (500 Reps)…
“Un-Broken” Double Unders…
Yes… There Will Be Many MODs…
Rx’d Is As Written Above…
Level 2… Dubbs: 10-20-30-40-50-40-30-20-10 (250 Reps)…
Level 3… Dubbs: 5-10-15-20-25-20-15-10-5 (125 Reps)…
Levels 4/5/6… Alternating (Running In Place) Singles… Using The Same Rep Schemes As The Double Unders…
The Penalty?!?!
No Running… No Rowing… No Burpees…
But You Must Start That “Round” Back @ Zero…
YOU GOTTA FOCUS!!!
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ALRIGHT… HERE WE GO!!!
Strength…
DeadLifts… Single & Controlled…
Every Min On the Min X 3 Mins:
3 DeadLifts @ 80% of your 3 Rep Max or 60% of your 1 Rep Max
MetCon…”
For Time:
“Flight Simulator…”
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3…2…1…GO!!!
Mando
9.13.2022 WOD & Scores…
RainCrossStrengthandConditioning 