Saturday 3/18/17

WARM UP
Trainer’s Choice

FIRST…

EMOM 15 Minutes of:

MINUTE 1: .08 Mile Run
MINUTE 2: 10 Burpees
MINUTE 3: 8/10 Calorie Bike
MINUTE 4: 20 Russian KB Swings
MINUTE 5: 10/12 Calorie Row

*If you can not complete any of the following minutes by the :45 mark, rest the remaining time.

WOD
“Open 17.4”

AMRAP 13 Minutes of:

 
55 Deadlifts
55 Wallballs
55 Calorie Row
55 Handstand Push-ups

LEVEL 1:
35/45lb Deadlifts
6/8lb Wall Balls
DB Push Press or Handstand Push Ups to Abmat

LEVEL 2:
65/95 – 105/155lb Deadlifts
8/14lb Wall Balls
Handstand Push Ups to Abmat or Handstand Push Ups

LEVEL 3:
155/225lb Deadlifts
14/20lb Wall Balls
Hand Stand Push Ups