Thursday 3/16/17

WARM UP
Trainer’s Choice

FIRST…
Every 2:30 Minutes for 10 Minutes of:

.08 Mile Sprint or 250 Meter Row Sprint
15 Abmat Sit Ups
15 Goblet Squats

WOD
“Metal Medley”

Teams of 3:

For time:

75/100 Calorie Row
75 Power Cleans
50 Barbell Burpees

75/100 Calorie Row
75 Front Squats
50 Barbell Burpees

75/100 Calorie Row
75 Push Jerks
50 Barbell Burpees

*30 Minute Cap.  1 person working at a time.  Fast reps, small sets & quick transitions are all key here.  Bottom teams must complete .25 run immediately after workout

LEVEL 1:
35/45lb Power Clean/Front Squat/Push Jerk

LEVEL 2:
55/85lb Power Clean/Front Squat/Push Jerk

LEVEL 3:
85/115lb Power Clean/Front Squat/Push Jerk