Thursday 10/6/16
Warm Up
Trainer’s Choice
Barbell Warm Up
First…
EMOM 12 Minutes of:
MINUTE 1: 15 Wall Balls
MINUTE 2: 10 – 12 Box Jumps
MINUTE 3: 5 Pause Back Squats (3 second pause at the bottom)
MINUTE 4: 15 – 20 Abmat Sit-Ups
*Moderate weight for back squats (70%). Bar is taken off the rack
WOD
AMRAP 14 Minutes of:
12 Dumbbell Snatch (6 each arm)
10 Dumbbell Overhead Squats (5 each arm)
8 Pull Ups
6 Deadlifts
LEVEL 1:
15/20lb DB Snatch/OH Squats
12 Ring Rows or Assisted Pull Ups
35/45lb Deadlifts
LEVEL 2:
25/35lb DB Snatch/OH Squats
Assisted Pull Ups or Pull Ups
65/95lb – 105/155lb Deadlifts
LEVEL 3:
35/55lb DB Snatch/OH Squats
Pull Ups
155/225lb Deadlifts
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