Thursday 1/26/17

Warm Up
Trainer’s Choice

FIRST…

Every 2 Minutes for 10 Minutes of:

5 Deadlifts
7 Pull Ups or 12 Elevated Ring Rows (feet on box)
30 Double Under’s or 90 Single Under’s

*Build up to a heavy 5 deadlifts (90%)

WOD
4 Rounds of:

250 Meter Row
20 Wall Balls
.15 Mile Run
10 Hang Power Cleans

*18 Minute Cap

LEVEL 1:
6/8lb Wall Balls
35/45lb Hang Power Cleans

LEVEL 2:
8/14lb Wall Balls
45/65lb Hang Power Cleans

LEVEL 3:
14/20lb Wall Balls
65/95lb Hang Power Cleans (advanced: 95/135)