imageimage

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