For Today… You Will Have 2 Scores…
Your Total Rounds/Reps & Your Finish Time…
This Will Be A 20 Min “Plus” Work Out…
“3…2…1…GO!!!” And You’ll Start With A Pump Run… And With The Remaining Time… You Will Perform As Many Rounds/Reps As Possible Of The Below 3 Movements Until The 5 Min Mark…
At The 5 Min Mark… You Will Perform A Straight Shot Run… Then Continue On Wherever You Left Off At With The Below 3 Movements…
Samething At The 10 Min Mark… Samething At The 15 Min Mark…
At Th 20 Min… You Will Finish With A Pump Run… TIME!!!
I Will Record Your Score 1st As You Come In The Door And Then Get Your Rounds & Reps Once Everyone Finishes…
All. With A Vest!!!
**************************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Chest To Bar Pull Ups… Rx’d: M&F.. MOD 1: Chin To Bar… MOD 2: Jumping Chest To Bar…***
***OverHead Squats… Rx’d: M-95lbs/F-65lbs… No Racks…***
——————————————————————
For Time…
As Many Rounds/Reps As Possible in 20 Mins:
3 Chest To Bar Pull Ups
6 Hand Release Push Ups
9 OverHead Squats…
Starts With A Pump Run @ “3…2…1…GO!!!”…
Straight Shot Run @ The 5… 10… & 15 Min Mark…
Finishes With A Pump Run @ The 20 Min Mark…
…TIME!!!
*****************************************************
3…2…1…GO!!!
Mando
3…2…1…GO!!!
Mando
12.20.2023 WOD & Scores…
RainCrossStrengthandConditioning 