“Back & Forth…”

Posted: August 29, 2017 in Uncategorized
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Remember To Stay Hydrated & Get Your Butts Into The Box!!!
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*****Also… Don’t Forget About This Friday’s Schedule… Classes @ 5AM… 6AM… 8:10AM… 10AM… 11AM… & 12:15PM…

And Next Monday… September 4th, Labor Day… We Will Have 1 Class @ 10AM… Could Be A Team Or Individual WOD… We’ll See Who Shows Up…*****

 ALRIGHT… HERE WE GO!!!

Strength/MetCon…

You Will Have 12 Mins To Establish Your Heaviest 4 Lift Complex Of:

1 Clean + 1 “STOH” + 1 Front Squat + 1 “STOH” (No Clusters Or Thrusters…)

Rest 3 Mins… 

For Time: Up/Down Ladder…

1 DB Hang Power Clean + “STOH” (Pick Your Poison…)

3 Box Jump Overs (M-24″/F-20″…)

10 gym”Nasty” Movement (ADV: Toes To Bar + Pull Ups… Rx’d: Pull Ups… Sx’d: Toes To Bar… MOD: Toes To Beam…)

3 Box Jump Overs

2 DB Hang Power Clean + “STOHs”

3 Box Jump Overs 

9 10 gym”Nasty” Movement

3 Box Jump Overs

3/3/8/3… 4/3/7/3… 5/3/6/3… 6/3/5/3… 7/3/4/3… 8/3/3/3…

9 DB Hang Power Clean + “STOHs”

3 Box Jump Overs

2 10 gym”Nasty” Movement

3 Box Jumps Overs

10 DB Hang Power Clean + “STOHs”

3 Box Jump Overs

1 10 gym”Nasty” Movement

3 Box Jump Overs… TIME!!!

3…2…1…GO!!!

Mando

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8.28.2017 WOD & Scores…

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