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Tuesday 12/17/13

Strength:

  • Take 20 minutes to establish a 1 RM that you hit for 3 reps. This will be done out of the blocks or off the rack.  This is not a 3 RM, but hit a 1 RM, rest and hit it two more times with rest between each rep.

MetCon:

  • For Time: Ascending ladder 3,6,9,12,15 w/15 min time cap
  • Power Cleans (185/125, 145/105)
  • Strict Pull-ups (If not proficient at Pull-ups do single ring rows w/2 sec. pause at top)
  • FB/Rx Clapping push-ups (scaled regular push-ups)

Auxiliary:

  • Row x 2500m

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