Saturday 11/19/16

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 25 Double Under’s or 50 Single Under’s
MINUTE 2: 15 Goblet Squats
MINUTE 3: 1 Minute Plank Holds

WOD
Teams of 2;

10 Wall Climbs
20 Calorie Bike
30 Burpee Box Jumps
40 Pull Ups
50 Hand Release Push Ups
60 Deadlifts
70 Wall Balls
80 GHD Sit Ups or Abmat Sit Ups

*One person works while the other Runs .15 Mile or Rows 250 Meter.  Pick up where your partner leaves off.

LEVEL 1:
20/24″ Burpee Step Ups or Burpee Box Jumps
Ring Rows or Assisted Pull Ups
Modified Hand Release Push Ups
35/45lb – 55/75lb Deadlifts
6/8lb Wall Balls

LEVEL 2:
20/24″ Burpee Step Ups or Burpee Box Jumps
Assisted Pull Ups or Pull Ups
Modified Hand Release Push Ups or Hand Release Push Ups
85/115lb – 105/155lb Deadlifts
8/14lb Wall Balls

LEVEL 3:
20/24″ Burpee Box Jumps
Pull Ups
Hand Release Push Ups
125/185lb – 155/225lb Deadlifts
14/20lb Wall Balls