“Single & Controlled…”

Posted: October 11, 2017 in Uncategorized

Yes… I Know…

It Was Fun While It Lasted…

Being Able To “Touch & Go” Or “Drop It From The Top” Whenever Deadlifts Came Up In A MetCon These Past Few Weeks…

Well… No More…

Back To Single & Controlled Deadlifts…

And Yes… More Box Jumps…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlift… 60% Of Your 1 Rep Max Or Coaches Choice…***

***Box Jumps… ADV/Rx’d/Sx’d: M-24″/F-20″…***

***Hand Release KettleBell Swings… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…Sx’d: M-35lbs/F-26lbs…***

***Sit Ups… ADV: M&F-GHD Sit Ups…  Rx’d: MedBall AbMat Sit Ups… Sx’d :AbMat Sit Ups…***

For a Total of 5 Rounds:

5 Single & Controlled DeadLifts

10 Box Jumps

15 Hand Release KettleBell Swings

20 Sit Ups

250 Meter Row… TIME!!!

3…2…1…GO!!!

Mando

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10.11.2017 WOD & Scores…

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