February 21, 2017
TUESDAY!
STRENGTH: (15:00)
Front Squats!
Take 90% of Max (optional:
add #10), then perform the following:
65%x5
75%x5
85%x5+ AMRAP!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Front Squats #95/65 (DB Front Squats #25/15)
30 Bar Hop Overs
15 Hollow Rocks
10/8 Calorie Bike
MET CON: 15:00 Clock!
Goal: Sub 12:00! Perform the OH Swings UB if possible. Stay at 85%-90%.
Competitor: 4RFT!
12/10 Ring Dips
12 OH Swings #70/53
Parking Lot FC #55/35 DB’s
RX: 4RFT!
12 OH Swings #53/35
10/8 Ring Dips
Parking Lot FC #45/25 DB’s
Performance: 5RFT!
Parking Lot FC #35/15+ DB’s
12 OH Swings #44/25
8/6 Ring Dips (6 Jumping Ring Dips w/Strict Hold or 12 “20 Box Dips)