11/3/15

DSC_0444
Strength:

A1. Weighted Dips: 5×6-9*
A2. Bent Over Row: 5×6-9*
* If you got 5×9 last week, increase by 10#
*If you got fewer than 45 total reps last week, keep the same weight and shoot for 5×9

Conditioning:

12 min AMRAP:

  • 3 Rope Climbs (17′) or 4 Rope Climbs (12′)**
  • 7 Push Press (135/95)
  • 15 Burpees

**Scale for Rope Climbs is 10 Strict Pull Ups

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