Thursday 4/6/17

WARM UP
Trainer’s Choice

FIRST…
EMOM 12 Minutes of:

 
MINUTE 1: 5 Front Squats
MINUTE 2: 10/12 Calorie Row – Sprint (stop at :45 seconds if you can not complete)
MINUTE 3: 15 Russian KB Swings (heavy)

*Bar is taken from the rack.  Build to 80-85%

WOD
4 Rounds of:

12 Thrusters
9 Front Rack Lunges
7 Pull Ups
5 Burpees
300M Row

*20 Minute Time Cap

LEVEL 1:
35/45lb Thrusters/Front Rack Lunges
14 Ring Rows or 7 Banded Pull Ups

LEVEL 2:
45/65lb Thrusters/Front Rack Lunges
7 Banded Pull Ups or Pull Ups

LEVEL 3:
65/95lb Thrusters/Front Rack Lunges
Pull Ups (advanced: chest to bar pull ups)