August 22, 2016
MOTIVATING MONDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat and perform the following:
70% X 3
80% X 3
90% X 3+ AMRAP!
SCALE DOWN OPTION:
Work up to a Semi Heavy 3 Rep MAX Back Squat!
*Clips are required. De load with care!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Alt. OHL #45/35
75 Singles
15 Hollow Rocks (Sit Ups)
MET CON: 12:00 Clock!
PENALTY: E/RX: Perform 3 “on the spot” Burpees if you break on the set of Thrusters!
E: 4RFT!
8/6 STRICT Ring Dips
(knees must remain locked in order for the rep to count)
15 Thrusters #95/65 (UB)
Parking Lot Sprint!
RX: 5RFT!
12 Thrusters #95/65 (UB)
8/6 Ring Dips
Parking Lot Sprint!
SCALED: AMRAP!
Parking Lot Sprint!
10 Thrusters #75/45 (UB if possible)
(10 DB Thrusters #35/25)
6/4 Ring Dips (5 Ring Dip-A, 5 Jumping or 12 “20 Box Dips)