January 13, 2017
FRIDAY!
STRENGTH: (10:00)
Strict Pull Ups!
*OK Partner Up!
Competitor: 4 sets x 10 reps
RX: 4 sets x 6-8 reps
SCALE DOWN OPTION:
6-8 Sets of 4-6 Banded Pull Ups!
Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock!
STRENGTH ALTERNATIVE:
10:00 AMRAP!
10 Ring Rows
10 Ball Slam #30/15
Parking Lot Run
MET CON: 12:00 AMRAP!
Goal: 5R+! Perform as much of the DB work UB as possible. List rest time between sets to 7-9 seconds or so.
Competitor:
1 Legless Rope Climb
10 DB G2O #55/35
10 Alt. Reverse “Suitcase” Lunges
RX:
10 DB G2O #45/25
10 Alt. Reverse “Suitcase” Lunges
2 Rope Climbs
Performance:
12 DB G2O #35/15+
1 Rope Climb (1 assisted Rope Climb or 6 C2G Walk Outs)
10 Alt. Reverse “Suitcase” Lunges