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