October 13, 2016
THURSDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts!
Take 90% of 1RM (optional: add 10#), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
Clips are required. De load with care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Deadlift. No Pause!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Deadlifts #135/95
10 Burpees
250 M Row (5)
MET CON: 15:00 Clock!
E: 7RFT!
35 Dubs
12 Wall Ball Shots #30/20 (10ft./9ft.)
12 Sumo DL KB High Pulls #70/53
RX: 7RFT!
30 Dubs
12 Wall Ball Shots #20/14
(10ft./9ft.)
12 Sumo DL KB High Pulls #53/35
SCALED: AMRAP!
25 Dubs (18 Dub-A or 65 Singles
12 Wall Ball Shots #14/12
(10ft./9ft.)
12 Sumo DL KB High Pulls #44/25