Saturday 10/8/16

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 25 Double Under’s or 50 Single Under’s
MINUTE 2: 15 KB Sumo Deadlift High Pull (light weight)
MINUTE 3: 10 Toes to Bar

WOD
In teams of 2:

100 Wall Balls
100 KB Swings
100 Power Cleans
100 Burpee Box Jumps

*Both partners must complete 800M Run or 1,000M before or after. Complete one move movement before moving on to the next.  Split reps evenly. 25 MINUTE CAP.

LEVEL 1:
15 Abmat Sit Ups
6/8lb Wall Balls
18/26lb KB Swings
35/45lb Power Cleans
20/24″ Burpee Step Ups or Burpee Box Jumps

LEVEL 2:
10 Knees to Chest or Knees to Elbow
8/14lb Wall Balls
26/35lb KB Swings
45/65 – 55/85lb Power Cleans
20/24″ Burpee Step Ups or Burpee Box Jumps

LEVEL 3:
Toes to Bar
14/20lb Wall Balls
35/55lb KB Swings
83/115lb Power Cleans (advanced: 95/135lb)
20/24″ Burped Box Jumps