Saturday 2/18/17

WARM UP
Trainer’s Choice

WOD

EMOM 36 Minutes of:

MINUTE 1: 10 KB Swings + 5 Pull Ups
MINUTE 2: 12 – 15 GHD Sit Ups or 20 Abmat Sit Ups
MINUTE 3: 8/10 Calorie Assault Bike
MINUTE 4: 7 Thrusters + 5 Burpees
MINUTE 5: 10/12 Calorie Row
MINUTE 6: REST

LEVEL 1:
18/26lb KB Swings
8 – 10 Ring Rows
35/45lb Thrusters

LEVEL 2:
26/35lb KB Swings
Assisted Pull Ups or Pull Ups
45/65lb Thrusters

LEVEL 3:
35/55lb KB Swings
Pull Ups
65/95lb Thrusters