September 15, 2016
THURSDAY!
STRENGTH: (15:00) Front Squats!
Work up to a 5 Rep MAX or Semi Heavy Front Squat. Clips are required. De load with care!
SCALE DOWN OPTION:
Work up to a 3 Rep Semi Heavy Front Squat.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
200 M Run
10 Front Squats #95/65 (DB FS #35/25)
30 Russian Twists #25/15 DB
MET CON: 12:00 Clock!
E: 4RFT!
10/8 Strict Ring Dips
12 Alt. Suitcase Lunges
#55/35 DB’s
50 Dubs
RX: AMRAP!
40 Dubs
8/6 Ring Dips
12 Alt. Suitcase Lunges
#45/25 DB’s
SCALED: AMRAP!
12 Alt. Suitcase Lunges
#35/15+ DB’s
30 Dubs (22 Dub-A or 85 Singles)
6/4 Ring Dips (6 Jumping with a strict pause at the top followed by a negative) or 12 “20” Box Dips