Thursday 3/2/17

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes of:

MINUTE 1: 5 – 7 Handstand Push Ups
MINUTE 2: 12 Weighted Step Ups
MINUTE 3: 10 Ring Dips or 15 Bench Dips

WOD

2 Rounds of:

30 Calorie Row
30 Power Snatch
30 Wall Balls

.20 Mile Run
20 Sumo Deadlift High Pulls
20 Box Jumps

 
15 Calorie Row
15 Bench Press
15 Burpees

*24 Minute Cap

LEVEL 1:
35/45lb Power Snatch/SDHP
6/8lb Wall Balls
20/24″ Step Ups or Box Jumps

LEVEL 2:
45/65lb Power Snatch/SDHP
8/14lb Wall Balls
20/24″ Step Ups of Box Jumps

LEVEL 3:
65/95lb Power Snatch/SDHP
14/20lb Wall Balls
20/24″ Box Jumps