Friday December 1, 2017

Warm Up 61 (No Measure)

3 RNFT:

12 Dumbell Overhead Squat (6/side and light)

12 Samson Lunges

12 Banded Good Mornings

+

60 sec Glute Bridge

+

Couch Stretch 1 min/side

Metcon (3 Rounds for time)

3 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

Rest 5 min

3 Rounds

10 Front Squat (155/105)

15 Ring Dips

Rest 5 Min

3 Rounds

5 Jerk (155/105)

3 Rope Climbs
*Round 1 = 5 min time cap

*Round 2 = 7 min time cap

*Round 3 = 7 min time cap

Scale 1:

@ 115/80

Banded Ring Dips

2 Rope Climbs

Scale 2:

@ 75/55

Jumping Ring Dips

4 Rope Pulls