January 14, 2017

Strength: 6 Rounds for Weight
“Swole Saturday”
Bench Press
*Use the heaviest weight you can for each set.
*If you fail a set before completing all reps, log your attempted weight but do not click the RX button.
*Use a spotter!

BFB Finisher: For Time
50 bar facing burpees – as fast as possible!
*5 Minute time cap…Make it hurt!

Conditioning: For Time
“Teamwork Rows & Plates”
Row 3200 m
9 Bumper Plate Ground To Overheads 45/25
18 Overhead Walking Lunge With Plates 25/45
*Teams of 3

Conditioning: AMRAP
Clean ladder. Perform 1 clean in each round. Each round last 30 secs and the weight gets heavier as the rounds advance. Once you get to a round that you can not perform a clean, you continue the ladder doing an AMRAP of deadlifts at each weight. Once the ladder is completed, you score how many rounds you did a clean, then score how many reps you were able to deadlift.
Metcon (AMRAP – Rounds and Reps)

Death by push ups, 30 second version. Immediately after completion of the ladder, start death by push ups. Do one push up in the first 30 seconds, then 2 push ups in the second 30 seconds and continue this pattern until you can not perform the required number of push ups. Score what round you got to and how many reps you performed in the round you could not complete.