July 8, 2016
STRENGTH: (15:00) OHS!
Work up to a 3 Rep MAX OHS.
If you reach your MAX prior to the 15:00 mark drop down and perform 3 reps at 90% followed by 3 reps at 80% (of your MAX for the day). Clips are required!
SCALE DOWN OPTION:
Assisted OHS “skill work” (not from the rack). Focus on form and technique.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12/10 Calorie Bike
12 OH Swings #44/25
15 BFSU
MET CON: 12:00 AMRAP!
E:
12 Wall Ball Shots
#30/20 (10ft./9ft.)
9 Pull Ups
6 TTB
RX:
9 Pull Ups
6 TTB
12 Wall Ball Shots
#20/14 (10ft./9ft.)
SCALED:
12 Wall Ball Shots
#14/12 (10ft./9ft.)
6 Pull Ups (Jumping Pull Ups)
*NO bands allowed
6 TTB (6 TTB-A or 9 Hanging Knee Raises)