June 19, 2017
MONDAY!
STRENGTH: (15:00)
5×3 Sumo Deadlift!
*Clips are required. De load with care!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause).
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Deadlifts #135/95 (#115/75)
16 Alt Plank Rows #25/15+ DB
200 M Run
MET CON: 10:30 Clock!
Perform the following every 1:30 for a total of 6R. Note: C/RX athletes must complete
all of the work.
COMPETITOR:
1 Legless Rope Climb
10/8 Ring Dips
10 Alt. Pistol Squats
RX:
8/6 Ring Dips
1 Traditional Rope Climb
20 “weighted” Alt. Split Jump Lunges #25/15
PERFORMANCE:
6/4 Ring Dips (12 “20 Box Dips)
20 Alt. Split Jump Lunges
(12 Alt. “FR” Lunges #25/15 DB)
1 Traditional Rope Climb (1 assisted
Rope Climb or 6 C2G Walk Outs)