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August 29, 2016

MOTIVATING MONDAY!

STRENGTH: (15:00)
OH Squats!

Work up to a 3 Rep MAX OH Squat. If time permits, perform 3 reps at 90% of your MAX for the day and 3 reps at 80%. Clips are required. De Load with care!

SCALE DOWN OPTION:
3 Rep Semi Heavy OH Squat or focus on skill work. Form is key!

STRENGTH ALTERNATIVE:
12:00 AMRAP!

250 M Row (6)
30 Mountain Climbers
20 Jack Press’ #15/10 DB
10 BFSU

MET CON: 12:00 AMRAP!

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

3 Bar Muscle Ups. Ring MU = RX but will be noted on the whiteboard.

RX:
Men: 9 C2B Pull Ups
Women: 12 Pull Ups

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

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

9 Pull Ups (6 Jumping Pull Ups, 12 Banded Pull Ups or 12 Alt. Plank Rows #35/25)