November 14, 2016
MOTIVATING MONDAY!
STRENGTH:
Work up to a 3 Rep MAX Push Jerk (UB)!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00-15:00!
15 RKBS #44/25
30 Alt. Toe Taps (“16 Box)
12 V-Ups
Parking Lot Run
MET CON: 12:00 Clock!
Goal: Sub 9:30! Try and perform the Step Ups and S2O UB if possible!
E: 4RFT!
12 Alt. BN BB Step Ups #95/65 (“20 Box)
HS Walk (pilar to pilar x2)
RX:5RFT!
12 S2O
12 Alt. BN BB Step Ups #85/55
(“20 Box)
SCALED: AMRAP!
10 Alt. BN BB Step Ups #45/35 (“20 Box) (or Alt. DB Step Ups #25/15)
12 S2O (12 DB PP)
*No Bailing from the OH position!