Told Ya…
Since 2011… I’ve Come Up With Some Pretty “Interesting” WODs For This Holiday…
That Independence Day WOD…
That Was Brutal!!!
I’m Thinking That Might Be The New “Annual RainCross 4th of July” WOD…
For Those Of You Who Came In Tuesday… The Below WOD Might Change… Well… At Least The MetCon… Strength Stays The Same…
For The MetCon… Just Something To “Loosen You Up”…
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ALRIGHT… HERE WE GO!!!
Strength…
5 DeadLifts @ 60% of your 1 Rep Max
5 DeadLifts @ 65% of your 1 Rep Max
5 DeadLifts @ 70% of your 1 Rep Max
3 DeadLifts @ 75% of your 1 Rep Max
3 DeadLifts @ 80% of your 1 Rep Max
2 DeadLifts @ 85% of your 1 Rep Max
1 DeadLift @ 90% of your 1 Rep Max
MetCon…
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For Time…
15 MedBall Cleans (Rx’d: M-20lbs/F-14lbs…)
15 WallBall Shots
30 Box Jumps (Rx’d: M-24″/F-20″…)
12 MedBall Cleans
12 WallBall Shots
24 Box Jumps
9 MedBall Cleans
9 WallBall Shots
18 Box Jumps
6 MedBall Cleans
6 WallBall Shots
12 Box Jumps
3 MedBall Cleans
3 WallBall Shots
6 Box Jumps… TIME!!!
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3…2…1…GO!!!
Mando
7.4.2023 WOD & Scores…
RainCrossStrengthandConditioning 