Saturday 12/24/16

Warm Up
Trainer’s Choice

First…
500M Row
50 Air Squats

.2 Mile Run
25 Ring Push Ups or Push Ups

250M Row
25 Ball Slams

WOD

For time:

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows or Knees to Chest
50 Push Press
50 GHD Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders or 100 Single Under’s

*25 Minute Cap

LEVEL 1:
20/24″ Step Ups
18/26lb KB Swings
15/25lb Push Press
Superman’s
6/8lb Wall Balls

LEVEL 2:
20/24″ Step Ups or Box Jumps
26/35lb KB Swings
35/45lb Push Press
Superman’s or GHD Back Extension
8/14lb Wall Balls

LEVEL 3:
20/24″ Box Jumps
26/35lb KB Swings
45/55lb Push Press
GHD Back Extension
14/20 Wall Balls