Saturday 10/15/16

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 8/10 Calorie Row
MINUTE 2: 15-20  Abmat Sit Ups
MINUTE 3: 25 Double Under’s or 50 Single Under’s

WOD

For time;
In teams of 2:

.35 Mile Partner Run or 750 Meter Row
25 Burpees
50 Squat Cleans
75 Deadlifts

100 KB Swings

75 Deadlifts
50 Squat Cleans
25 Burpees
.35 Mile Partner Run or 750 Meter Row

*Except for the Run/Row, one person works while the other rests.  Split reps evenly. 25 Minute cap.

LEVEL 1:
35/45lb Squat Cleans
45/55lb Deadlifts
18/26lb KB Swings

LEVEL 2:
45/65lb Squat Cleans
65/85lb Deadlifts
26/35lb KB Swings

LEVEL 3:
63/95lb Squat Cleans
83/115lb Deadlifts
35/55lb KB Swings