Wednesday, August 9, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

Strength
Deadlift
4 x 1 @ 95% – Rest 3:00

Conditioning
(17:00 Clock)
-For Total Rounds & Reps-
–4 Separate Scores–

0:00-5:00
Run 500m
-then-
AMRAP
10 Deadlifts (185/125) (Rx+ 225/155)
2 Rope Climbs

(Rest 5:00-6:00)

6:00-10:00
Run 400m
-then-
AMRAP
8 Deadlifts (205/135) (Rx+ 255/175)
2 Rope Climbs

(Rest 10:00-11:00)

11:00-14:00
Run 300m
-then-
AMRAP
6 Deadlifts (225/155) (Rx+ 275/185)
2 Rope Climbs

(Rest 14:00-15:00)

15:00-17:00
Run 200m
-then-
AMRAP
4 Deadlifts (255/175) (Rx+ 315/215)
2 Rope Climbs

*Scale Rope Climbs with Ring Rows x 5 or Rope-ups x 3.

***Please DO NOT climb the ropes without sufficient shin protection. If you happen to open your shin anyway, please clean your rope.***

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