Amazing Job Yesterday On The “Pearl Harbor” WOD!!!
Very Very “Grippy”…
Some “PRs”!!!
Some Heavier Weights On The BarBell & KettleBells…
Some Advances On Pull Ups…
Some Athletes Wore A Vest…
Either Way… A Nasty… A Great WOD…
See Ya Next Year!!!
Today… As Far As “Tactical Thursday”… No Vest Required Today…
Unless You Want To Throw That Thing On Again?!?!
If You Have Any “Grip” Left… You Won’t After Today…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
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***DeadLifts… Rx’d: M-225lbs/F-155lbs…***
***Toes To Bar… Rx’d: M&F… MOD: Hanging Knee Raises…***
***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***
***Run MODs… Bike: 1.8 Miles… Row: 1,250 Meters …***
***You’re Only Running Once…***
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For a Total of 5 Rounds:
5 DeadLifts
7 Toes To Bar
9 Pull Ups
11 Hip Extensions
13 KettleBell Swings…’
Then…
Pump Run + 800 Meter Run (900 Meters)… TIME!!!
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3…2…1…GO!!!
Mando
12.7.2022 WOD & Scores…
RainCrossStrengthandConditioning 