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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)