A Lot Going On Today…
The 1st Round Of Monday… Tuesday… Wednesday…& 3rd Round Of Thursday… (No Vest…)
Be Careful & Aware Of Your Surroundings!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***BarBell… Rx’d: M-95lbs/F-65lbs… For All BarBell Lifts…***
***Box Work… Rx’d: M-24″/F-20″…***
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For Time…
9 1 1/2 DeadLifts
18 Bent Over Rows
27 Box Jumps
36 Calorie Row
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10 Bench Press
20 Bench Dips
30 DumbBell Curls
15 Calorie Row
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10 Back Squats
20 DB Step Ups
30 AbMat Sit Ups
15 Calorie Row
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200 Meter Run
20 Air Squats
10 Hanging Knee Raises
5 Hand Release Push Ups
1 Wall Walk
10 Calorie Bike…TIME!!!
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3…2…1…GO!!!
Mando
12.14.2023 WOD & Scores…
RainCrossStrengthandConditioning 