Sunday 2/12/17

WARM UP
Trainer’s Choice

 
FIRST…
Every 3 Minutes for 12 Minutes of:

 
5 Back Squats
8 Back Rack Lunges
10 GHD Back Extensions

*Bar is taken from the rack, build up to a heavy set.  Option to add weight for the back extension by holding onto a plate.

WOD
AMRAP 16 Minutes of:

 
14 Dumbbell Squat Clean Thrusters
12 Calorie Row
.1 Mile Run
8 KB Swings (heavier then normal)

LEVEL 1:
10/20lb DB Squat Clean Thrusters
18/26lb KB Swings

LEVEL 2:
25/35lb DB Squat Clean Thrusters
26/35lb – 44/55lb KB Swings

LEVEL 3:
35/55lb DB Squat Clean Thrusters
55/70lb KB Swings