Sunday 4/23/17

WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

.08 Mile Run
10 Front Rack KB Lunges (1 in each arm)
20 Double Under’s

 

WOD

21 – 15 – 9  of:

 

Push Press (Pull Ups 42 – 30 – 18)
Pull Ups

 

 REST 3 Minutes 

 

21 – 15 – 9 of:

 

Assault Bike
Box Jumps
Burpees

 

LEVEL 1:
18/26lb KB Front Rack
35/45lb Push Press
Ring Rows

 

LEVEL 2:
26/35lb KB Front Rack
65/95lb Push Press
Assisted Pull Ups or Pull Ups

 

 

LEVEL 3:
35/55lb KB Front Rack
95/135lb Push Press
Chest to Bar Pull Ups

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