Saturday 10/22/16

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 30 Second Barbell Roll Outs
MINUTE 2: 30 Second Assault Bike
MINUTE 3: 30 Second Rope Slam

WOD
In teams of 2:

100 Wall Balls
.12 Mile Partner Run or 250M Row

80 KB Swings
.12 Mile Partner Run or 250M Row

60 Burpees
.12 Mile Partner Run or 250M Row

40 Box Jump Overs
.12 Mile Partner Run or 250M Row

20 Squat Clean Thrusters
.12 Mile Partner Run or 250M Row

*Except for the run or row, 1 Person is working while the other holds a plate overhead. Split reps up evenly. 24 Minute Cap

LEVEL 1:
6/8lb Wall Balls
18/26lb KB Swings
16/20″ Box Jump Overs
25/45lb Squat Clean Thrusters
10/25lb Plate Hold

LEVEL 2:
8/14lb Wall Balls
26/35lb KB Swings
20/24″ Box Jump Overs
45/65lb Squat Clean Thrusters
25/35lb Plate Hold

LEVEL 3:
14/20lb Wall Balls
35/55lb KB Swings
20/24″ Box Jump Overs
65/95lb Squat Clean Thrusters
35/45lb Plate Hold