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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