Sunday 3/19/17

WARM UP
Trainer’s Choice

FIRST…
Every :90 for 6 Minutes (4 rounds) of:

5 Push Ups
10 Sumo Deadlift High Pulls w/barbell
15 Air Squats

WOD
4 Rounds of:

.1 Mile Run or 300 Meter Row
20 Thrusters
15 Front Rack Step Back Lunges
10 Pull Ups
5 Burpees

*22 Minute time cap

LEVEL 1:
35/45lb Sumo Deadlift High Pulls/Thrusters/Lunges
15 Ring Rows

LEVEL 2:
45/65lb Sumo Deadlift High Pulls/Thrusters/Lunges

LEVEL 3:
65/95lb Sumo Deadlift High Pulls/Thrusters/Lunges