Just A Heads Up…
Monday There Will Be 1 Session Held @ 4:30PM…
I Will Be Gone All Day This Thursday… There Will Be Only 1 Session Held @ 5:30PM…This Is Thursday’s WOD…
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
For Time…
27 Thrusters (Rx’d: M-95lbs/F-65lbs… )
3 Pull Ups
9 WallBall Shots
Straight Shot Run
21 Push Presses (Rx’d: M-115lbs/F-85lbs… Add 10lbs Plates On Each Side Or Switch Out Plates With M-35lbs Plates F-25lbs Plates…)
6 Push Ups
7 WallBall Shots
Straight Shot Run
15 Front Squats (Same Weight…)
9 Air Squats
5 WallBall Shots
Straight Shot Run
9 Power Cleans (Rx’d: M-135lbs/F-105lbs… Add 10lbs Plates On Each Side Or Switch Out Plates With M-45lbs Plates F-35lbs Plates…)
12 AbMat Sit Ups
3 WallBall Shots
9 Straight Shot Run
3 DeadLifts (Rx’d: M-225lbs/F-155lbs… Add 10lbs Plates On Each Side Or Switch Out Plates With M- 2 45lbs Plates F-Add 25lbs Plates If You Already Have 35lbs Plates On Your Bar…)
5 Pull Ups
5 Push Ups
5 Air Squats
5 Sit Ups
1 Wall Ball Shot
Straight Shot Run…TIME!!!
3…2…1…GO!!!
Mando
Onto Today…
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish a 1 Rep Max:
CLEAN!!!
MetCon…
For a Total of 3 Rounds:
21 KettleBell Cleans (Pick Your Poison!!!)
15 Burpees
9 Pull Ups… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 