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January 11, 2017

WEDNESDAY!

STRENGTH: (15:00)
Front Squats!

Take 90% of your 1 Rep MAX, then perform the following:
65%x5
75%x5
85%x5+(AMRAP)

*Clips are required. De Load with Care!

SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Front Squat!

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!

12/10 Calorie Bike!
30 Plank Hold Shoulder Taps
30 Alt. Toe Taps “16 Box
30 Bicycle Kicks

MET CON: For Time (15:00)!

Goal: Sub 10:00! Perform as much of the WBS UB as possible!

Ladder: 21-15-12-9-6 WBS!

*Perform a Parking Lot FC Run after each round EXCEPT for after the LAST round 6:
C: #55/35 DB’s
RX: #45/25 DB’s
P: #35/15+ DB’s

Competitor:
Wall Ball Shots #30/20 (10ft./9ft.)

RX:
Wall Ball Shots #20/14 (10ft./9ft.)

Performance:
Wall Ball Shots #14/12 (10ft./9ft.)