Strength/MetCon… And Maybe… Some More Strength…
It’s Gonna Have A “Flow”…
Rowers Will Stay Where They Are… BarBells Will Be In The Space Between The Rowers And The Pull Up Rig… Then You Move Onto The Pull Up Rig For The Bar Touching Burpee… Then The Boxes Will Be On The Other Side Of The Rig For The Box Jumps… Then Back To The Pull Up Rig For The Bar Touching Burpee… Then… Back To The Rowers To Start Round 2… So On & So On…
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ALRIGHT… HERE WE GO!!!
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Strength/MetCon…
***DeadLifts… 90% Based Off Your 1 Rep Max DeadLift…***
***Box Jumps… Rx’d: M-30″/F-24″…***
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For Time…
750 Meter Row
1 DeadLift
1 Bar Touching Burpee
9 Box Jumps
1 Bar Touching Burpee
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500 Meter Row
1 DeadLift
1 Bar Touching Burpee
6 Box Jumps
1 Bar Touching Burpee
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250 Meter Row
1 DeadLift
1 Bar Touching Burpee
3 Box Jumps
1 Bar Touching Burpee…
Touch Your Rower…TIME!!!
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Then… There Might Be A Surprise… Just Be Ready With Your Numbers Of 90% of your 3 Rep Max Push Press…
2-1-1-1-1-1-2… 9 Reps Total…
3…2…1… GO!!!
Mando
2.14.2023 WOD & Scores…
RainCrossStrengthandConditioning 