Sunday 2/19/17

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes:

MINUTE 1: 12 GHD Back Extensions
MINUTE 2: 45 Second Barbell Roll Outs
MINUTE 3: 8 Bench Press (65%)

WOD
4 Rounds of:

250m Row or .1 Mile Run
40 Double Under’s or 80 Single Under’s
15 Box Jumps
12 Clean & Jerks
9 Burpees Over Bar

*22 Minute Cap

LEVEL 1:
20/24″ Step Ups or Box Jumps
35/45lb Clean & Jerks

LEVEL 2:
20/24″ Step Ups or Box Jumps
55/85 – 65/95lb Clean & Jerks

LEVEL 3:
20/24″ Box Jumps
95/135lb Clean & Jerks