Sunday 10/30/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…
EMOM 12 Minutes of:

MINUTE 1: 30 – 40 Second Handstand Holds
MINUTE 2: 10 Weighted Dumbbell Step Ups
MINUTE 3: 8/10 Calorie Row

*For those of you doing Level 3, you have the option of doing  5 – 7 Handstand Push Ups

WOD
AMRAP 15 Minutes of:

15 Calorie Row or Bike or 200M Run
12 Burpee Box Jumps
9 Power Snatch

LEVEL 1:
15/25lb DB Step Ups
16/20: Burpee Step Ups or Burpee Box Jumps
35/45lb Power Snatch

LEVEL 2:
25/35lb DB Step Ups
20/24 Burpee Step Ups or Burpee Box Jumps
45/65lb – 55/85lb Power Snatch

LEVEL 3:
35/45lb DB Step Ups
20/24 Burpee Box Jumps
65/95lb – 83/115lb Power Snatch