But… It’s Only 5…
But… You’re Stuck With Your MedBall For The MetCon…
Kinda…
What Does That Mean?!?!
For The 100 Meter MedBall Run… Your MedBall Stays With You The Whole Time…
For The 200 Meter MedBall Run… You Leave Your MedBall At The Straight Shot Run Curb… Continue Onto The 200 Meter Turn Around… Grab Your MedBall… And Run It Back Into The Station…
For The 300 Meter MedBall Run… Your MedBall Stays With You The Whole Time…
For The 400 Meter MedBall Run… You Leave Your MedBall At The 200 Meter Turn Around… Continue Onto The 400 Meter Turn Around… Grab Your MedBall… And Run It Back Into The Station…
For The 500 Meter Row… You Have To Either Balance It On Your Head… Or Keep It In Your Lap…
Yes… I’m Just Kidding For The Row…
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ALRIGHT… HERE WE GO!!!
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Strength…
Every Min On The Min X 5 Mins @ 60% of your 1 Rep Strict Press
3 Strict Presses + 2 Push Presses + 1 Push Jerk
MetCon…
***MedBall… Rx’d: M-20lbs/F-14lbs…***
————————————————————————
For Time…
9 MedBall Push Ups
7 MedBall Cleans
5 MedBall Front Squats
3 MedBall Push Presses
1 Wall Ball Shot
100 MedBall Meter Run
———————————————-
9 MedBall Push Ups
7 MedBall Cleans
5 MedBall Front Squats
3 MedBall Push Presses
1 Wall Ball Shot
Kinda 200 Meter MedBall Run
———————————————-
9 MedBall Push Ups
7 MedBall Cleans
5 MedBall Front Squats
3 MedBall Push Presses
1 Wall Ball Shot
300 Meter MedBall Run
———————————————-
9 MedBall Push Ups
7 MedBall Cleans
5 MedBall Front Squats
3 MedBall Push Presses
1 Wall Ball Shot
Kinda 400 Meter MedBall Run
———————————————-
9 Med Ball Push Ups
7 MedBall Cleans
5 MedBall Front Squats
3 MedBall Push Presses
1 Wall Ball Shot
500 Meter Row…TIME!!!
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3…2…1… GO!!!
Mando
5.15.2023 WOD & Scores…
RainCrossStrengthandConditioning 