November 17 2017

FRIDAY!

STRENGTH: (15:00)
5×5 “Floor Pause” Deadlift!

Perform progressively loading
sets of 5-5-5-5-5 Deadlifts for
the time allotted. Note: Your 5×5
does not include your warm up
sets. No T&G sets! Form is Key!
Partner Up!

*Clips are required. De load with
care!

SCALE DOWN OPTION:
3 Rep Heavy “traditional”
Deadlift (No Pause). OK to do
3 single reps.

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
250 M Row
200 M Run

STRENGTH: (10:00)
Strict Pull Ups!

OK to Partner Up! Sets do Not
have to be UB but rest no more
5 seconds or so between reps.
Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself! Use the entire 10:00 clock.

COMPETITOR:
6-8×5 “weighted” Strict Pull Ups with a #20/14, #14/12 or #12/8 Wall Ball.

RX:
6-8×3-5 “negative” Strict Pull Ups (No weight)

PERFORMANCE:
6-8×2 “negative” Strict Pull Ups
or 8×5-8 “negative” Banded Strict Pull Ups

STRENGTH ALTERNATIVE:
10:00 EMOM!
(:30 sec on / :30 sec off):
Double Knee Hugs
Russian Twists #12/8 WB

5:00 AMRAP (TBR)!
Goal: 4R-5R+

10 Box Jumps “24/20
(or 10 Alt. weighted Step Ups #25/15 DB’s)

1 Parking Lot Sprint