Sunday 1/29/16
WARM UP
Trainer’s Choice
FIRST…
EMOM 9 Minutes of:
MINUTE 1: 8 Ring Dips or 12 Bench Dips
MINUTE 2: 8 – 10 Strict Toes to Bar
MINUTE 3: 12 – 15 GHD Sit Ups
WOD
5 Rounds of:
20 Push Jerks
20 Front Rack Lunges
20 KB Swings
20 Calorie Row
*20 Minute Cap
LEVEL 1:
35/45lb Push Jerks/Front Rack Lunges
18/26lb KB Swings
LEVEL 2:
45/65lb Push Jerks/Front Rack Lunges
26/35lb KB Swings
LEVEL 3:
65/95lb Push Jerks/Front Rack Lunges
35/55lb KB Swings
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