Rain Or Shine…
But I Don’t Think It’s Gonna Shine…
I Really Hope This Makes Sense!!!
To Keep It Simple…
We Have Burpees…
All The DumbBell Movements Will Be Alternating…
14 Total… 7 Each Arm…
12 Total… 6 Each Arm…
10 Total… 5 Each Arm…
8 Total… 4 Each Arm…
4 Total… 2 Each Arm…
Where You “Alternate” Is Up To You…
A 200 Meter Run…
And Then A Mandatory 1 Min Rest…
And Then…
Literally Go Back Up The Ladder…
So Your “TIME” Should Be After 7 Burpees…
And… With A Vest…
1st Tactical Thursday of 2023!!!
**************************************************
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
——————————————————-
For Time…
7 Burpees
14 Alternating DB DeadLifts
——————————————
6 Burpees
12 Alternating DB Hang Power Cleans
——————————————
5 Burpees
10 Alternating DB Front Squats
——————————————
4 Burpees
8 Alternating DB “Shoulder To OverHeads”
——————————————
3 Burpees
6 Alternating DB Thrusters
——————————————
2 Burpees
4 Alternating DB Hang Clusters
——————————————
1 Burpee
200 Meter Run…
——————————————
1 Min Rest… And Back Up The Ladder!!!
——————————————
200 Meter Run
1 Burpee
——————————————
4 Alternating DB Hang Clusters
2 Burpees
——————————————
6 Alternating DB
3 Burpees DB Thrusters
——————————————
8 Alternating DB “Shoulder To OverHeads”
4 Burpees
——————————————
10 Alternating DB Front Squats
5 Burpees
——————————————
12 Alternating DB Hang Power Cleans
6 Burpees
——————————————
14 Alternating DB DeadLifts
7 Burpees… TIME!!!
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3…2…1…GO!!!
Mando
1.4.2023 WOD & Scores…
RainCrossStrengthandConditioning 