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January 26, 2017

FRIDAY!

STRENGTH: (10:00)
Strict Pull Ups!

OK to Partner Up!

Competitor: 5 sets x 8 reps

RX: 4-5 sets x 5-6 reps

SCALE DOWN OPTION:
6-8 Sets of 4-6 Banded Pull Ups!

Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock!

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

10 Ring Rows
12 OH Swings #44/25
Parking Lot Run

MET CON: 15:00 Clock!

Goal: Sub 12:00! Perform as much of the BB/T2B work UB as possible. Work at a competitive pace (80% – 90%+).

Competitor: 7RFT!
35 Dubs
10 S2O #115/75
10 T2B

RX: 7RFT!
30 Dubs
8 T2B
10 S2O #95/65

Performance: AMRAP!
10 S2O #75/45 (DB Push Press #25/15)

25 Dubs (75 Singles)

6 T2B (6 TTR, 10 Hanging Knee Raises or 10 Double Knee Hugs)