December 7, 2016
WEDNESDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat (optional: add #20), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*Clips are required! De Load with Care.
SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Alt. Lunges #25/15 DB’s
8 C2G Walk Outs
50 (30) Mountain Climbers
15 Hollow Rocks
MET CON: For Time (12:00)!
Goal: Sub 10:00! Perform as much of the work UB as possible! Try Not to walk out your Burpees (go AFAP).
E: 5RFT!
10 OH Squats #115/75
8 Alt. BN BB Step Ups
(“20 Box)
6 OTB Burpees
RX: 5RFT!
10 OH Squats #95/65
10 Alt. BN BB Step Ups
(“20 Box)
8 OTB Burpees
SCALED: 5RFT!
6 OH Squats #75/45
(10 Back Squats or 10 DB FS #25/15)
10 Alt. BN BB Step Ups
(“20 Box) or 12 Alt. DB Step Ups #25/15
6 OTB Burpees