June 16, 2016
THURSDAY!
STRENGTH:
(floor pause) Deadlifts!
Take 90% of your 1RM add 20#
(optional), then perform the following:
65%x5
75%x5
85%x5+ AMRAP!
SCALE DOWN OPTION:
5 Rep MAX or Semi Heavy Deadlift!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
Parking Lot Run
10 Deadlifts #135/95
15 Hollow Rocks (Sit Ups)
10 Calories: AD Bike!
MET CON: For Time (15:00)!
Ladder: 3-6-9-9-9-6-3
E:
Power Snatches #115/75
OTB Burpees
Ring Muscle Ups
(Bar MU = RX but will be noted)
RX:
Power Snatches #95/65
OTB Burpees
C2B Pull Ups
SCALED:
Pull Ups (Banded Pull Ups, Ring Rows, BB SDHP or KB SDHP #44/25)
OTB Burpees
Power Snatches #75/45 (DB Snatches #35/25)
Note to Scaled Athletes: Once you complete the Ladder, note your time then start the ladder over for a bonus of total reps.