Saturday 3/4/17
WARM UP
Trainer’s Choice
FIRST…
Every 2 Minutes for 10 Minutes of:
.8 Mile Run or 200 Meter Row
10 Abmat Sit Ups
20 Double Unders or 40 Single Under’s
WOD
“The Crippler”
5 rounds of:
10 Front squats
15 Barbell Stationary Lunges
20 Wall Balls
25 Box Jumps or Step Ups
*22 Minute Cap
LEVEL 1:
35/45lb Front Squat/Lunges
6/8lb Wall Balls
20/20″ Box Jump or Step Ups
LEVEL 2:
55/85lb Front Squat/Lunges
8/14lb Wall Balls
20/20″ Box Jump or Step Ups
LEVEL 3:
85/115lb Front Squat/Lunges
14/20lb Wall Ball
20/20″ Box Jumps
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