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