Tuesday 10/25/16

Warm Up
Trainer’s Choice

First…
Every 2 Minutes for 10 Minutes of:

8 Bent Over Dumbbell Rows
.06 Mile Sprint or 125m Row Sprint

Barbell Warm Up

WOD
5 Rounds of:

7 Power Snatch
9 Lateral Burpees Over the Bar
12 Pull Ups
15 Wall Balls

*20 Minute Cap

LEVEL 1:
35/45lb Power Snatch
15 Ring Rows
18/26lb KB Swings
6/8lb Wall Balls

LEVEL 2:
45/65lb
Assisted Pull Ups or Pull Ups
26/35lb KB Swings
8/14lb Wall Balls

LEVEL 3:
65/95lb Power Snatch (advanced: 115/83lb)
Pull Ups (advanced: Chest to Bar Pull Ups)
35/55lb KB Swings
14/20lb Wall Balls