August 26, 2016
FRIDAY!
STRENGTH: (15:00) DEADLIFTS!
Take 90% of your 1 Rep MAX Deadlift and perform the following:
70% X 3
80% X 3
90% X 3+ AMRAP!
SCALE DOWN OPTION:
Work up to a Semi Heavy 3 Rep MAX Deadlift!
*Clips are required. De load with care!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Ring Ring Rows
25 Dubs (75 Singles)
50 Russian Twists #25/15 KB
MET CON: 12:00 Clock!
E: 5RFT!
2 Rope Climbs (b2b)
12 Sumo Deadlifts #205/145
Single Arm FC Run #75/45 DB
RX: AMRAP!
12 Sumo Deadlifts #185/125
2 Rope Climbs (b2b)
Single Arm FC Run #55/35 DB
SCALED: AMRAP!
Single Arm FC Run #45/25 DB
12 Sumo Deadlifts #165/115
(Traditional DL or 15 KB SDHP #44/25)
1 Rope Climb (1 assisted Rope Climb or 12 OH KB Swings)