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August 26, 2016

FRIDAY!

STRENGTH: (15:00) DEADLIFTS!

Take 90% of your 1 Rep MAX Deadlift and perform the following:
70% X 3
80% X 3
90% X 3+ AMRAP!

SCALE DOWN OPTION:
Work up to a Semi Heavy 3 Rep MAX Deadlift!

*Clips are required. De load with care!

STRENGTH ALTERNATIVE:
12:00 AMRAP!

12 Ring Ring Rows

25 Dubs (75 Singles)

50 Russian Twists #25/15 KB

MET CON: 12:00 Clock!

E: 5RFT!
2 Rope Climbs (b2b)

12 Sumo Deadlifts #205/145

Single Arm FC Run #75/45 DB

RX: AMRAP!
12 Sumo Deadlifts #185/125

2 Rope Climbs (b2b)

Single Arm FC Run #55/35 DB

SCALED: AMRAP!
Single Arm FC Run #45/25 DB

12 Sumo Deadlifts #165/115
(Traditional DL or 15 KB SDHP #44/25)

1 Rope Climb (1 assisted Rope Climb or 12 OH KB Swings)