Tuesday 11/1/16

Warm Up
Trainer’s Choice

FIRST…
EMOM 12 Minutes of:

MINUTE 1: 8 Bench Press
MINUTE 2: 8/10 Calorie Row or Bike
MINUTE 3: 12 Bent Over Barbell Rows
MINUTE 4: 14 Russian KB Swings (Heavy)

*Build up to heavy bench press set (70%)

 
WOD
“KGB”

5 Rounds of:

30 Wall Balls
6 Power Clean & Jerks
10 Burpees

Complete a .5 Mile Run or 800 Meter Row before of after the 5 rounds.  *20 Minute Cap.

LEVEL 1:
6/8lb Wall Balls
35/55lb Power Clean & Jerks

LEVEL 2:
8/14lb Wall Balls
55/75lb Power Clean & Jerks

LEVEL 3:
14/20lb Wall Balls
95/135lb Power Clean & Jerks