Thursday 11/17/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…
EMOM 12 Minutes of:

MINUTE 1: 7 Back Squats
MINUTE 2: 30 Second Row or Assault Bike SPRINT
MINUTE 3: 15 Russian KB Swings (heavy)

*Bar is taken from the rack.  Build up in weight for the back squats (80%)

WOD
AMRAP 16 minutes of:

14 Wall Balls
10 Box Jumps
8 Push Jerks

*Barbell is taken from the ground.

LEVEL 1:
18/26lb KB Swing
6/8lb Wall Ball
16/20″ Step Up or Box Jump
35/45lb Push Jerk

LEVEL 2:
26/35lb KB Swing
8/14lb Wall Ball
20/24″ Step Up or Box Jump
45/65lb – 55/83lb Push Jerk

LEVEL 3:
35/55lb KB Swing (advanced: 55/70lb)
14/20lb Wall Ball
20/24″ Box Jump
95/135lb Push Jerk (advanced: 105/155lb)