ARFC 7.8.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3 Rep Max Back Squat

*or a 3% increase from last weeks weight (for most this will be adding 5-10lbs), and as a refresher, USE ONLY ONE WEIGHT FOR ALL THE LIFTS. Enter that one weight into wodify.

Stamina Squats

Do not change the sets and reps. We are just wanting to see the weight you used across all sets and reps for this complex.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
***SQUAT CLEANS

We are looking for a weight you can squat clean 12+ reps unbroken when you are fresh.

Scale for Ring Dips is using a band or dips from a box or bench.

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