Saturday 12/10/16

Warm Up
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: 30 Second Jump Rope
MINUTE 2: 40 Second Rope Slams
MINUTE 3: 60 Plank Hold (front & sides)

 

WOD

 

AMRAP 10 Minutes of:

 

5 Deadlifts
6 Jerks
9 Back Squats
8/10 Calorie Row or Bike

 

REST 2 Minutes

 

AMRAP 10 Minutes of:

 

.1 Mile Run
15 KettleBell Swings
10 Goblet Squats
5 Burpees

 

LEVEL 1:
35/45lb Deadlift/Push Jerk/Back Squat
18/26lb KB Swings

 

LEVEL 2:
45/65lb  – 55/83lb Deadlift/Push Jerk/Back Squat
26/35lb KB Swings

 

LEVEL 3:
65/95lb – 83/115lb Deadlift/Push Jerk/Back Squat
35/55lb KB Swings

 

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