December 22, 2016
THURSDAY!
STRENGTH: 1RM Deadlift!
Find your 1 Rep MAX Deadlift. Form is Key! Suggested warm up: 5-5-3-2-1…
*Clips are required. De Load with Care!
Note: If you finish early, work on a skill (dubs, kipping Pull Ups or BFPU) or core work (5×12 weighted Sit Ups)
SCALE DOWN OPTION:
(15:00) 3 Rep Semi Heavy Deadlift!
STRENGTH ALTERNATIVE:
25:00 AMRAP!
Goal: 5R+!
*BUY IN: 800 M Run!
E:
12/10 Calorie Bike
12 Deadlifts #205/145
200 M “MB” Run #50/30
RX:
12 Deadlifts #185/135
11/9 Calorie Bike
200 M “MB” Run #40/20
SCALED:
10 Deadlifts #165/115 (#135/95)
200 M “MB” Run #30/15
250 M Row (5)