Sunday 11/13/16
Warm Up
Trainer’s Choice
First…
Every 2 Minutes for 10 Minutes of:
125M Row
10 Push Ups
15 Abmat Sit Ups
Barbell Warm Up
WOD
AMRAP 15 Minutes:
3/5 Pull Ups
5 Power Snatch
15 Double Under’s
*Goal is 11 – 13 rounds
LEVEL 1:
6/8lb Wall Balls
8 Ring Rows
35/45lb Power Snatch
5 Burpees Over Bar or 30 Single Under’s
LEVEL 2:
8/14 Wall Balls
Assisted Pull Ups or Pull Ups
55/75lb – 83/115lb Power Snatch
30 Single Under’s or 15 Double Under’s
LEVEL 3:
14/20lb Wall Balls
Pull Ups
95/135lb Power Snatch
Double Under’s
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