September 22, 2016
THURSDAY!
MET CON: For Time (35:00)!
*All work is to be done in succession! Call time once ALL work is completed or tally up total rounds plus “total” misc. reps.
E:
1 Round:
3 Rope Climbs
9 Box Jump Over’s “30/24
21 Deadlifts #225/165
2 Rounds:
3 Rope Climbs
9 Box Jump Over’s
15 Deadlifts #205/145
3 Rounds:
3 Rope Climbs
9 Box Jump Over’s
9 Deadlifts #185/135
RX:
1 Round:
21 Deadlifts #205/145
9 Box Jump Over’s “24/20
3 Rope Climbs
2 Rounds:
15 Deadlifts #185/135
9 Box Jump Over’s
3 Rope Climbs
3 Rounds:
9 Deadlifts #165/115
9 Box Jump Over’s
3 Rope Climbs
SCALED:
1 Round:
21 Deadlifts #185/125
(MOD: Stay at #135/95, #115/85 or perform 21 KB SDL every round for the entire workout)
3 Rope Climbs (3 assisted Rope Climb or 9 C2G Walk Outs)
9 Box Jump Over’s (12 Alt. Step Ups Only) “24/20
2 Rounds:
15 Deadlifts #185/115
2 Rope Climbs
9 Box Jump Over’s
3 Rounds:
9 Deadlifts #165/105
1 Rope Climb
9 Box Jump Over’s