Did Ya Get The “Hint”?!?!
“Slurpees In A Row”…
What Rhymes With Slurpees?!?!
Burpees!!!
Put Some Twang On It & It Sounds Like “Burpees An Ah Row”…
Well… I Guess It Was Really “Rowing & Some Burpees”…
Oh Well… Either Way…
One Hell Of A Way To Start The Week!!!
3000 Meter Row…
150 Burpees…
9 OverHead Squats @ 70% of your 1 Rep Max…
Pretty Sure This Quote Sums It Up…
Ok… No Surprises Today… Or Wednesday…
Today… Strength Will Be First… Followed By The MetCon…
Wednesday Will Be A Strength/MetCon WOD…
Thursday & Friday… Some Annual Traditional RainCross WODs!!! Don’t Forget Your Vests…
As For Now… Here Comes The BOOM!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Split Jerks
3 Sets X 3 Reps @ 70% of your 1 Rep Max
You Drop It… You Clean It…
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MetCon…
For a Total of 5 Rounds:
5 Hang “Boom Booms”
***ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95/F-65lbs…***
5 Toes To Bar
***All Levels: M&F… MOD: Straight Leg Raises…***
5 HandStand Push Ups
***All Levels: M&F… MOD: 5/4/3/2/1 Hand Release Push Ups + 1 Wall Walk…***
5 Toes To Bar
5 Lateral Jumps Over BarBell…TIME!!!
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3…2…1…GO!!!
Mando
Don’t Worry…
11.6.2023 WOD & Scores…
RainCrossStrengthandConditioning 