Tuesday 10/11/16

Warm Up
Trainer’s Choice

First…
Every 3 Minutes for 12 Minutes of:

250M Row or .1 Mile Run
10 Russian KB Swings
15 Abmat Sit Ups

*Increase the intensity each time you go through.  Russian KB’s should be heavier then normal.

Barbell Warm Up

W.O.D.

“The Blanco Cooley Crippler”

4 rounds for time of:

10 Front Squats
15 Front Rack Lunges
20 Wall balls
25 Box Jumps or Step Ups

*20 Minute Cap

LEVEL 1:
35/45lb Front Squats/Lunges
6/8lb Wall Balls
16″ Step Up or Box Jumps

LEVEL 2:
55/85 – 65/95lb Front Squats/Lunges
8/14lb Wall Balls
20″ Box Jumps

LEVEL 3:
83/115lb Front Squats/Lunges
14/20lb Wall Balls
20″ Box Jumps