December 28, 2016
WEDNESDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX (optional: add #15), then perform the following (without rebounding):
65%x5
75%x5
85%x5+(AMRAP)
*Burner: Drop down to 50% of either your 1RM or 90% and do an AMRAP. No rebounding!
*Clips are required. De Load with Care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
8 Man Makers #25/15
16 Split Jump Lunges
(Alt. Lunges)
12 Hollow Rocks
25 Dubs (100 Singles)
MET CON: 4RFT (15:00)
BUY IN: 400 M Run!
E:
(Cone to Cone) HS Walk x 2
8 sets: DB Burpee + Step Up & Over’s #55/35 (“20 Box)
RX:
12 HSPU
8 sets: DB Burpee + Step Up & Over’s #45/25 (“20 Box)
SCALED:
10 DB Burpee + Step Up & Over’s #35/20 or #15’s (“20 Box)
8 HSPU (8 assisted HSPU or 10 DB Push Press)