Saturday 3/25/17
WARM UP
Trainer’s Choice
FIRST…
Every 2 Minutes for 10 Minutes:
6 Bench Press
2 Lap KB Farmer’s Carry
*For the bench press, build up to a challenging set (80%)
WOD
In teams of 4:
AMRAP 22 minutes of:
250 Meter Row
15 Burpees
20 Wall Balls
25 KB Swings
*In this workout, teammates cannot move onto the next station until the person in front of them completes their station (stadium style).
Partner 1 starts on the rower, when partner 1 completes a 250m partner 1 moves to burpees. Partner 2 begins on the rower. When Partner 1 finishes burpees they then move to wall balls. When partner 2 completes the row they move to burpees. Partner 3 then begins the row. And so on and so forth. If you do not understand, don’t worry.
LEVEL 1:
6/8lb Wall Balls
18/26lb Swings
6/8lb Wall Balls
18/26lb Swings
LEVEL 2:
8/14lb Wall Balls
26/35lb KB Swings
8/14lb Wall Balls
26/35lb KB Swings
LEVEL 3:
14/20lb Wall Balls
35/55lb KB Swings
14/20lb Wall Balls
35/55lb KB Swings
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