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September 28, 2016

WEDNESDAY!

STRENGTH: (15:00) Deadlifts!
Take 90% of your 1 Rep MAX DL (optional: add #10) and perform the following:
65%x5
75%x5
85%x5+ (AMRAP)

Clips are required. De Load with Care!

SCALE DOWN OPTION:
Work up to a 3 rep or 5 rep Semi Heavy DL.

STRENGTH ALTERNATIVE:
12:00 AMRAP!

12 OH Swings #44/25
8 C2G Walk Outs
25 Dubs (75 Singles)

MET CON: 15:00 AMRAP!

BUY IN: 400 M Run

E:
9 “double” Bar Hop Over + Burpee

12 Sumo Deadlifts #185/135

9 Box Jumps “30/24

RX:
12 Sumo Deadlifts #165/115

9 Box Jumps “24/20

9 “double” Bar Hop Over + Burpee

SCALED:
9 Box Jumps “24/20
(12 Alt. Step Ups)

12 Sumo Deadlifts #155/105
(15 KB SDL #53/35)

6 “double” Bar Hop Over + Burpee