November 5, 2016
SATURDAY!
MET CON: 5RFT (35:00)!
BUY IN: 400M Run +25 weighted Sit Ups!
E:
3 Rope Climbs (b2b)
6 each (single arm) Plank Rows
#55/35 DB
12 Alt weighted Step Ups (“20 Box)
RX:
8 each (single arm) Plank Rows
#45/25 DB
2 Rope Climbs (b2b)
12 Alt weighted Step Ups (“20 Box)
SCALED:
8 each (single arm) Plank Rows
#35/15 DB
12 Alt weighted Step Ups (“20 Box)
You 2 Rope Climbs (2 assisted Rope Climbs or 8 C2G Walk Outs). OK to break up the Rope Climbs if needed.
CASH OUT: 200M Run + 25 weighted Sit Ups!