Tuesday 10/18/16

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 5 Back Squats
MINUTE 2: 40 Second Barbell Roll Out
MINUTE 3: 40 Second Medball Slam

*Build up to a moderate 5 rep back squat (75%).

Barbell Warm Up

WOD

“GRIP KILLAH”

7 Rounds of:

12 KettleBell Swings
10 Hang Power Cleans
8 Pull Ups

Cash Out:

.5 Mile Run or 1,000 Meter Row

*22 Minute Cap.  No dropping KB’s from the top!

LEVEL 1:
18/26lb KB Swings
35/45lb Hang Power Cleans
12 Ring Rows or Assisted Pull Ups

LEVEL 2:
26/35lb KB Swings
45/65lb Hang Power Cleans
Assisted Pull Ups or Pull Ups

LEVEL 3:
35/55lb KB Swings
65/95lb Hang Power Cleans
Pull Ups