September 9, 2016
FRIDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat and perform the following:
75%x5
85%x3
95%x1+(AMRAP)
SCALE DOWN OPTION:
Work up to a 5 Rep or 3 Rep MAX or semi heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
250 M Row (6)
6 sets: Man Makers
(no push up)
10 Sit Ups (AFAP)
MET CON: 15:00 Clock!
E: 5RFT!
2 Legless Rope Climbs
15 Wall Ball Shots #30/20 (10ft./9ft.)
Parking Lot Run
RX: AMRAP!
15 Wall Ball Shots #20/14 (10ft./9ft.)
2 Traditional Rope Climbs
Parking Lot Run
SCALED: AMRAP!
Parking Lot Run
15 Wall Ball Shots #14/12 (10ft./9ft.)
1 Traditional Rope Climb (1 assisted Rope Climb or 15 SDL KB High Pulls #44/25