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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