Thursday 1/19/17

Warm Up
Trainer’s Choice

First…
Every 2 Minutes for 10 Minutes of:

10 Bent Over Dumbbell Rows (lighter)
8 Toes to Bar
6 Handstand Push Ups or :30 Second Handstand Hold or modified HSPU’s

WOD
5 Rounds of:

500M Row or 1.0 Mile Bike or 0.25 Mile Run
10 Deadlifts
10 Box Jumps
10 Burpees

*20 Minute Cap

LEVEL 1:
45/65lb Deadlift
20/24″ Step Ups or Box Jumps

LEVEL 2:
65/95 – 85/115lb Deadlift
20/24″ Step Ups or Box Jumps

LEVEL 3:
105/155lb – 125/185lb Deadlift
20/24″ Step Ups or Box Jumps