November 30, 2016

A. Warm Up

​Deadlift Prep: 
3 lap jog
10 Scap Pullups 
5 Inchworms 
10 Grass Pickers 
5 Roll Back to pigeon Stretch (each) 
10  stiff legged Deadlifts

B. Metcon (Weight)

EMOM x 8:
RX+ 
8 Burpees over bar
5 Deadlifts @ 225/155

RX
6 Burpees over bar
5 Deadlifts @ 185/125

Scale
6 Burpees 
5 Deadlifts @ moderate weight 

C. Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP: 
RX+
15 S2O @ 155/105
20 Chest to Bar
25/20 Cals A/B

RX
15 S20 @ 115
20 Pullups 
25/20 Cals on A/B

Scale
15 Dumbbell S20
20 Ring Rows 
15/10 Cals AB

D. Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP: 
RX+
21-15-9
Row For Cals 
Wall Balls @ 30/20

RX
21-15-9
Row for Cals 
Wall Balls @ 20/14

Scaled
15-12-9
Row for Cals 
Wall Balls 

Yes. If you finish you have to start over. ;-)