July 28, 2016
THURSDAY!
STRENGTH:
(35:00) 1 Rep MAX Deadlift!
Progressively load to a 1 Rep MAX (or semi Heavy) DL.
SCALE DOWN OPTION: (15:00)
3 Rep MAX or Semi Heavy Deadlift!
Athletes who finish the strength prior to the 15:00 or 20:00 mark should consider doing a shorter version of today’s Met Con. Begin at the top of the 20:00 mark. Goal: 2R-3R+.
MET CON (Strength Alternative):
5RFT (30:00)!
E:
25 Hollow Rocks (heels must remain off the ground for the rep to count).
10 Sumo Deadlifts #185/135
200 M “MB” Run #50/30
RX:
25 Hollow Rocks (heels must remain off the ground for the rep to count)
10 Sumo Deadlifts #165/115
200 M “MB” Run #40/20
SCALED:
200 M “MB” Run #30/15
12 Sumo Deadlifts #135/95 (or 15 KB SDHP #53/35)
15 Hollow Rocks (15 Double Knee Hugs or 15 Sit Ups)