March 29, 2017
WEDNESDAY!
STRENGTH: (15:00) Deadlifts!
Take 90% of your 1 Rep MAX Deadlift and perform the following:
65%x5
75%x5
85%x5+(AMRAP)
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
5 Rep Semi Heavy Deadlift!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Deadlifts #115/85 (#95/65)
30 Alt. Plank Hold Shoulder Taps
200 M Run
MET CON: 4RFT (12:00)!
COMPETITOR:
12 C2B Pull Ups
15 KB SDL High Pulls #70/53
50 Dubs
RX:
40 Dubs
12 Pull Ups
15 KB SDL High Pulls #53/35
PERFORMANCE:
10 Pull Ups (Jumping, Banded or Ring Rows)
15 KB SDL High Pulls #44/25
25 Dubs (18 Dub-A or 75 Singles)