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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)