Saturday 12/31/16

First…
EMOM 9 Minutes of:

MINUTE 1: 40 Second of Core Movement (your choice)
MINUTE 2: 14 KettleBell Front Rack Lunges
MINUTE 3: 30 Double Under’s or 60 Single Under’s

*Bring your own jump rope if you have one!

Barbell Warm Up

WOD
As Many Rounds As Possible (AMRAP) 25 minutes of:

In teams of 2,

Buy In: 2016m Row (split as needed)

12 Power Clean & Jerk
31 KB Swings
20 Toes to Bar
17 Burpees (each)

*With the exception of the burpees, split reps evenly.  One person rests while the other works.

LEVEL 1:
35/45lb Power Cleans
18/26lb KB Swings
Abmat Sit Ups or Knees to Chest

LEVEL 2:
45/65lb Power Clean & Jerk
26/35lb KB Swings
Knees to Chest or Toes to Bar

LEVEL 3:
65/95lb Power Clean & Jerk
35/55lb KB Swings
Toes to Bar