Thursday 11/10/16

Warm Up
Trainer’s Choice

Barbell Warm Up

WOD

EMOM 30 Min of:

MINUTE 1: 8/10 Calorie Row
MINUTE 2: 10/12 Calorie Bike
MINUTE 3: 12 Deadlifts
MINUTE 4: 16 Wall Balls
MINUTE 5: 20 KB Swings

*Add weight to the deadlift after every round, reps should go down by 2 reps every round (12, 10, 8, 6, 4 & 2).  You have the option to stay at your weight and 12 reps if needed.

LEVEL 1:
35/45lb Deadlifts
6/8lb Wall Balls
18/26lb KB Swings

LEVEL 2:
65/95lb Deadlifts
8/14lb Wall Balls
26/35lb KB Swings

LEVEL 3:
105/155lb – 125/185lb Deadlifts
14/20lb Wall Balls
35/55lb KB Swings