October 5, 2017
THURSDAY!
STRENGTH: (15:00)
5×3 “Floor Pause” Sumo
Deadlift!
Perform progressively loading
sets of 3-3-3-3-3 Sumo Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets. Form is Key! Partner Up!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION:
3 Rep Heavy “traditional”
Deadlift (No Pause).
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15/12 Calorie Bike
30 Flutter Kicks
20 BF Sit Ups
30 Flutter Kicks
200 M Run
MET CON: 15:00 Clock!
Sub 13:30
BUY IN: 400 M Run
CASH OUT: 400 M Run
21-15-9-6-3
COMPETITOR:
OH Swings #70/53
Wall Ball Shots #30/20
(10ft./9ft.)
RX:
Wall Ball Shots #20/15
(10ft./9ft.)
OH Swings #53/35
PERFORMANCE:
OH Swings #44/25
Wall Ball Shots #14/12
(10ft./9ft.)