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)