August 1, 2016
MOTIVATING MONDAY!
STRENGTH: (35:00)
1 RM Front Squat!
Progressively load to a 1 Rep MAX (or semi Heavy) Front Squat. Suggested Warm-Up: 5-5-3-3-2-1. Partner up!
SCALE DOWN OPTION: (15:00) 3 Rep MAX (or Semi Heavy) Front Squat!
Athletes who finish the strength prior to the 15:00 mark should consider doing a shorter version of today’s Met Con. Begin at the top of the 20:00 mark. Goal: 2-3R+!
MET CON (Strength Alternative): For Time (30:00)!
E: 5RFT!
50 Dubs
25 Wall Ball Shots #30/20 (10ft./9ft.)
500 M Row (6)
RX: 5RFT!
500 M Row (6)
35 Dubs
25 Wall Ball Shots #20/14 (10ft./9ft.)
SCALED: 4RFT!
25 Wall Ball Shots #14/12 (10ft./9ft.)
25 Dubs (20 Dub-A or 65 Singles)
15/12 Calorie Bike