Thursday 10/20/16

Warm Up
Trainer’s Choice

 

First…

EMOM 12 Minutes:

 

MINUTE 1: 30 Second Ring L-Sit Hold
MINUTE 2: 12 Leg Bridges (6 each leg) – advanced on rower
MINUTE 3: 25 Double Under’s or 50 Single Under’s

 

WOD
In teams of 2:

As Many Rounds As Possible 20 Minutes:

 

One person Rows 300 Meters or Runs .1 Mile while other completes:

 

12 Overhead Plated Lunges
10 Deadlifts
8 Russian KB Swings (heavier)

 

*Pick up where your partner leaves off

 

LEVEL 1:
10/25lb Overhead Plated Lunges
45/65lb Deadlifts
26/35lb Russian KB Swings

 

LEVEL 2:
25/35lb Overhead Plated Lunges
65/95lb Deadlifts
35/44lb Russian KB Swings

 

LEVEL 3:
35/45lb Overhead Plated Lunges
105/155lb Deadlifts
55/70lb Russian KB Swings

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