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November 23, 2016

WEDNESDAY!

STRENGTH:
“Floor Pause” Deadlifts!

Take 90% of 1 Rep MAX Deadlift (optional: add #20), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)

*Clips are required. De Load with care.

SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift (No Pause)

STRENGTH ALTERNATIVE:
12:00 – 15:00!

10 Deadlifts
25 Dubs (75 Singles)
200 M Run
10 BFSU

MET CON: 15:00 Clock!

Goal: Sub 12:00! Perform as much of the KB work UB as possible. Note: Lunges are Not alternating (opposite arm/opposite leg). OK to support the KB with both hands.

E: 5RFT!
12 SDL KB High Pulls #70/53

10/8 Ring Dips

6 EACH (12) Single Arm KB FR Lunges #70/53

RX: 5RFT
15 SDL KB High Pulls #53/35

8/6 Ring Dips

8 EACH (16) Single Arm KB FR Lunges #53/35

SCALED: AMRAP!
15 SDL KB High Pulls #44/25

6/4 Ring Dips (12 “20 Box Dips)

8 EACH (16) Single Arm KB FR Lunges #44/25