thursday

Metcon

Shoulder Press:
​- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

"GRANDMAMA"
Freedom (RX’d)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into Max Rope Climbs in the remaining time.

Independence
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 GHD’s + 6in riser (Or 12 V-ups)
into Max Rope Climbs in the remaining time.

Liberty
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
Max Zombie Rope Climbs in the remaining time.

Target number of reps: 20+ rope climbs
​Minimum number of reps before scaling: 10 rope climbs