Workout of the Day: Wednesday November 19

Time

Metcon

Big Fan "Diane"

21-15-9 For Time:
Deadlifts (225/155)
Handstand Push-Ups
Fan Bike Calories*

*Ladies Calories: 18-12-6

Time Cap: 15 Minutes

Weight

Strength

On The Minute 1:30 x 9 Sets:

Sets 1,4,7 - :35 Max Push Jerks (RPE 8)*
Sets 2,5,8 - :25 Max Push Jerks (RPE 7)*
Sets 3,6,9 - :15 Max Push Jerks (RPE 6)*

*See Notes For Details
*Track Reps For Each Set In Notes
*See Below How To Track Weights Used

Sets 1,4,7 - Weight 1
Sets 2,5,8 - Weight 2
Sets 3,6,9 - Weight 3
Brandon Farmer