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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