Thursday 10/27/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…

EMOM 12 Minutes of:

MINUTE 1: 10 – 12 Toes to Bar
MINUTE 2: 8/10 Calorie Row or Bike
MINUTE 3: 5 Front Squats

*Build up to a heavy 5 reps (80-85%)

WOD
18 Minute Running Clock…

BUY IN: .50 Mile Run or 800M Row

Remaining Time Complete AMRAP of:

20 Double Under’s or 40 Single Under’s
8 Box Jumps
4 Deadlifts
2 Power Cleans

LEVEL 1:
16/20″ Step Ups or Box Jumps
35/45lb Deadlifts/Power Cleans

LEVEL 2:
20/24″ Step Ups or Box Jumps
45/65lb – 65/95lb Deadlifts/Power Cleans

LEVEL 3:
20/24″ Box Jumps
95/135lb – 125/185lb Deadlifts/Power Cleans