Thursday 4/20/17

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes of:

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 5 Ring Dips or 10 Bench Dips + 10 Push Ups
MINUTE 3: 18 KB Swings

WOD
AMRAP 20 Minutes of:

 
1 Rope Climb
300 Meter Row
5 Sumo Deadlift High Pulls
7 Overhead Squats
9 Burpees

 
LEVEL 1:
35/45lb Sumo Deadlift High Pulls/Overhead Squats

LEVEL 2:
45/65lb Sumo Deadlift High Pulls/Overhead Squats

LEVEL 3:
65/95lb Sumo Deadlift High Pulls/Overhead Squats