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180912

Wednesday, September 12th

Warm-up:

Dynamic Stretching

-then-

2rds:

10x Good Mornings

10x SA SL RDL

10x Glute Bridges

Strength:

1) Every 1:30 for 6:00:

3x 2” Deficit DL @ 75|78|80|83%

2) Every 1:30 for 4:30:

5x Sumo DL @ 65% of 1RM DL

3) Every 1:30 for 4:30:

10x Romanian DL @ 50% of 1RM DL

Skill:

3:00 Rope Climb Tips

Metcon:

FT:

20/16x Rope Climbs

* 20x DU’s EMOM, including 0:00

* L3: 30/24x Rope Climbs | 30x DU’s

* L1: 10/8x Rope Climbs/30x Pull-ups/50x Ring Rows | 10x DU’s or 40x Singles

Earlier Event: September 11
180911
Later Event: September 13
180913