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