Thursday 12/15/16

Warm Up
Trainer’s Choice

First…
Every Minute On the Minute (EMOM) 9 Minutes of:

MINUTE 1: 5 Back Squats
MINUTE 2: 150M Row Sprint
MINUTE 3: 40 Second Barbell Roll Out

*Build up in weight for the front squat (75-80%)

WOD
“Victoria”

5 Rounds of:

10 Thrusters
14 Box Jumps
12 Sumo Deadlift High Pulls
12 Burpees
27 KettleBell Swings

*25 min cap

Yesterday marked the anniversary of the Sandy Hook tragedy.  This workout is in memory of Sandy Hook Teacher, Victoria Soto. A hero who lost her life while protecting her students.

Victoria Soto was a teacher for 5 years.  The tragedy happened in room 10 on 12/14/12 and her life was cut short at the age of 27.

LEVEL 1:
35/45lb Thrusters/SDHP
16/20″ Step Ups or Box Jumps
18/26lb KB Swings

LEVEL 2:
45/65lb Thrusters/SDHP
20/24″ Step Ups or Box Jumps
26/35lb KB Swings

LEVEL 3:
65/95lb Thrusters/SDHP
20/24″ Box Jumps
35/55lb KB Swings