Sunday 10/9/16
Warm Up
Trainer’s Choice
First…
Every 2 Minutes for 12 Minutes:
.1 Mile Run or 250M Row
10 Push Ups
15 Air Squats
WOD
3 Rounds of:
25 Power Snatches
20 Thrusters
15 Overhead Plated Lunges
10 Calorie Bike
*20 Minute Cap
LEVEL 1:
35/45lb Power Snatches/Thrusters
10/25lb OH Plated Lunges
LEVEL 2:
45/65lb Power Snatches/Thrusters
25/35lb OH Plated Lunges
LEVEL 3:
55/75lb Power Snatches/Thrusters (advanced: 65/95lb)
35/45lb OH Plated Lunges
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