Saturday 3/11/17
WARM UP
Trainer’s Choice
WOD
36 Dumbbell Bench Press
36 Ring Dips or Bench Dips
36 Pull Ups or Assisted Pull Ups or Ring Rows
36 Power Cleans
36 Push Press
36 Back Squats
36 Back Rack Lunges
36 Burpees
36 Ring Dips or Bench Dips
36 Pull Ups or Assisted Pull Ups or Ring Rows
36 Power Cleans
36 Push Press
36 Back Squats
36 Back Rack Lunges
36 Burpees
+
1 Mile Run
*The run can be done at any point during the workout and can be broken up as needed. If you can not run, you will row 2,000 Meters, also broken up as needed. 36 minute cap.
LEVEL 1:
35/45lb Power Clean/Push Press/Back Squat/Lunges
35/45lb Power Clean/Push Press/Back Squat/Lunges
LEVEL 2:
45/65lb – 55/85lb Power Clean/Push Press/Back Squat/Lunges
45/65lb – 55/85lb Power Clean/Push Press/Back Squat/Lunges
LEVEL 3:
85/115lb Power Clean/Push Press/Back Squat/Lunges
85/115lb Power Clean/Push Press/Back Squat/Lunges
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