Thursday 2/16/17
WARM UP
Trainer’s Choice
FIRST…
EMOM 9 Minutes of:
MINUTE 1: .1 Mile Run
MINUTE 2: 18 KB Swings
MINUTE 3: 1 Minute Plank Hold (1 straight, 1 left, 1 right)
*If you can not complete the run during the minute you will have a 7 burpee penalty for each time the run is not finished. Burpee penalty to be done immediately after EMOM.
WOD
10 Rounds of:
5 Power cleans
10 Toes to bar
15 Wall balls
*20 Minute Cap
LEVEL 1:
35/45lb Power Cleans
15 Abmat Sit Ups or Knees to Chest
35/45lb Power Cleans
15 Abmat Sit Ups or Knees to Chest
6/8lb Wall Balls
LEVEL 2:
55/85lb – 65/95lb Power Cleans
55/85lb – 65/95lb Power Cleans
Knees to Chest or Toes to Bar
8/14lb Wall Balls
8/14lb Wall Balls
LEVEL 3:
105/155lb
Toes to Bar
14/20lb Wall Balls
105/155lb
Toes to Bar
14/20lb Wall Balls
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