May 6, 2016
FRIDAY!
STRENGTH: (15:00) Deadlifts!
Take 90% of your 1 Rep MAX Deadlift, add 10# to that number (optional) then perform the following based off that number:
65%x5
75%x5
85%x5+ (AMRAP)
SCALE DOWN OPTION:
5 Rep Semi Heavy Deadlift!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Deadlifts #135/95
30 Mountain Climbers
15 BFSU
MET CON: 12:00 AMRAP!
“Heavy Hitter”
*Goal: 3R+
E:
10 Wall Ball Shots #20/20 (12ft./10ft.)
(Park Side) Parking Lot FC Run #75/45 DB’s
Note: (ALL Divisions) Athletes should set up their FC at either end of the patio. The FC will begin there but end on the opposite side… changing directions each time. They must reach the ending point in order for the FC to count towards their score.
RX:
(Park Side) Parking Lot FC Run #55/35 DB’s
15 Wall Ball Shots #20/14 (10ft./9ft.)
Scaled:
15 Wall Ball Shots #14/12 (10ft./9ft.)
(Park Side) Parking Lot FC Run #45/25 DB’s