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May 12, 2017

FRIDAY!

STRENGTH: (15:00)
3 Rep Heavy Sumo Deadlift!

*Clips are required. De load with care!

SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause).

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!

25 Dubs (75 Singles)
15 Hollow Rocks
12 Alt Plank Rows #25/15+
P-Lot Run

MET CON: 12:00 Clock!

COMPETITOR: 3RFT!
500 M Row (5)
16 KB Transfers #70/53
12 KB Sumo DL High Pulls
8 OTKB Burpees

RX: AMRAP!
16 KB Transfers #53/35
12 KB Sumo DL High Pulls
350 M Row (5)
8 OTKB Burpees

PERFORMANCE: AMRAP!
16 KB Transfers #44/25
12 KB Sumo DL High Pulls
8 OTKB Burpees
12/9 Calorie Bike