“Rubber Or Not…”

Posted: April 11, 2018 in Uncategorized
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3 Lift Complex Today For The Strength…

Have Fun Liftin’ RCCF!!!

For The MetCon…

“Rubber Or Not…” We’re Performing Wall Ball Shots… A Lot Of Wall Ball Shots…

I Performed The 150 Wall Ball Shots In Every Single Spot Possible Where The Guys (And Ladies Sometimes…) Usually Perform WBS… Trust Me… You’re Not Going To Slip & Slide On The Concrete… You’ll Live!!!

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ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:

1 Power Snatch + 1 Hang Snatch + 1 OverHead Squat

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***Rest 3 Mins…***

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MetCon… 

***OverHead Squats… Racks Optional… Rx’d: M-95lbs/F-65lbs…***

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***

20 Min TIME CAP!!!

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For a Total of 10 Rounds:

5 OverHead Squats

15 Wall Ball Shots… TIME!!!

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3…2…1…GO!!!

Mando

 

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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4.10.2018 WOD & Scores…

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