Thursday 12/29/16

Warm Up
Trainer’s Choice

First…
EMOM 12 Minutes of:

MINUTE 1: 10/12 Calorie Row or 8/10 Calorie Bike
MINUTE 2: 8 Bench Press
MINUTE 3: 40 Second Medball Russian Twists

* Build up in weight for the bench press (65%)

Barbell Warm Up

WOD
10 Down to 1 of:

Squat Clean Thrusters
Burpees

*30 Double Under’s or 75 Single Under’s between Rounds.  20 Minute Cap.  IF YOU HAVE A ROPE, I SUGGEST YOU BRING IT!

i.e.
10 Squat Clean Thrusters
10 Burpees
30 Double Under’s or 75 Single Under’s

9  Squat Clean Thrusters
9 Burpees
30 Double Under’s or 75 Single Under’s

8 Squat Clean Thrusters
Etc…

LEVEL 1:
6/8lb Medball Russian Twists
35/45lb Squat Clean Thrusters

LEVEL 2:
8/14lb Medball Russian Twists
45/65lb Squat Clean Thrusters

LEVEL 3:
14/20lb Medball Russian Twists (advanced: 20/30lb)
65/95lb Squat Clean Thrusters (advanced: 83/115lb)