February 4, 2017
SUPER SATURDAY!
MET CON: For Time (35:00)!
Goal: Sub 30:00! Perform as much of the work UB as possible or as few sets as possible. Limit rest periods to 7-9 seconds at a time. Work at a competitive pace (80%+). Be methodical!
BUY IN/CASH OUT: 400 M Run!
Competitor:
21-15-9:
Front Squats #105/75
Pull Ups
weighted Sit Ups #55/35 DB
15-9-6:
S2O
C2B Pull Ups
BFSU
9-6-3:
Front Squats
Pull Ups
weighted Sit Ups
RX:
21-15-9:
Front Squats #95/65
Pull Ups
weighted Sit Ups #45/25 DB
15-9-6:
S2O
Pull Ups
BFSU
9-6-3:
Front Squats
Pull Ups
weighted Sit Ups
Performance:
21-15-9:
Front Squats #75/45
(DB Front Squats #25/15)
Pull Ups (Banded Pull Ups or Ring Rows)
BFSU
15-9-6:
S2O
Pull Ups
Weighted Sit Ups #25/15 DB
9-6-3:
Front Squats
Pull Ups
BFSU