“Runnin’… Pushin’… & Jumpin’…”

Posted: April 17, 2018 in Uncategorized

Danielle Would Like To Say “Thanks” & “Sorry” To Everyone Who Suffered Through Her Birthday WOD!!!

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GET READY FOR THE SOME NEWS BY THE END OF THIS WEEK!!!

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ALRIGHT… HERE WE GO!!!

Strength…

***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***

Every Min On the Min x 3 Mins:

5 Push/Spit Jerks @ 70% of your 5 Rep Max

Every Min On the Min x 2 Mins:

3 Push/Split Jerks 75% of your 5 Rep Max

***Then…***

20 “Un-Broken” Strict Presses @ 15lbs Less Than Your 5 Rep Max

MetCon… 

***Push Presses… Rx’d: M-95lbs/F-65lbs…***

***Box Jumps… Rx’d: M-30″/F-24″…***

15 Min TIME CAP!!!

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For a Total of 3 Rounds…

400 Meter Run

21 Push Presses

12 Box Jumps… 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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Danielley’s Birthday WOD & Scores…

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