Friday – 072916

New member Atlanta and co taking on the Assault Bike Tuesday.
New member Atlanta and co taking on the Assault Bike Tuesday.

EMOM
EMOM for 12 minutes:
Every odd minute, perform 5 RDL’s (Romanian Deadlifts) going as heavy as possible, but starting at 70% of your clean.
Every even minute, perform AMRAP of strict chest-to-bar pull-ups.

Since the RDL’s are not for a max weight, a.k.a. an accessory lift, that load will not be recorded. Your score is your amount of strict CTB pull-ups you did.

Workout of the Day
In 15 minutes:
Run 1000 meters
50 Handstand push-ups
AMCAP on the rower in remaining time

Your handstand push-ups are capped at the 12 minute mark. This will leave you with at least 3 minutes on the rower. For every HSPU you don’t complete, that number will be subtracted off of your calories on the rower. It is ok to scale the amount of handstand push-ups. Shoot to leave yourself 3-6 minutes on the rower.  If you cannot do HSPU’s, you will do 50 push presses instead at a challenging weight.

Post your scores to the Whiteboard.