Tuesday 11/15/16

Warm Up
Trainer’s Choice

First…
EMOM 12 Minutes of:

MINUTE 1: 10 Bench Press
MINUTE 2: 40 Second Barbell Roll Outs
MINUTE 3: 12 Dumbbell Weighted Step Ups
*Build up to 60 – 70%

WOD
4 Rounds of:

.06 Mile Run (100M) or 10 Calorie Assault Bike
20 Wall Balls
30 Calorie Row
40 Double Under’s or 100 Single Under’s

*REST 2 minutes between rounds. Limit the rest, the goal is to move as quickly as possible each round.  26 Minute Cap. If you have your own rope, I suggest you bring it!

LEVEL 1:
16/20″ Weighted Step Ups 15/25lb Dumbbell’s
6/8lb Wall Balls

LEVEL 2:
20/24″ Weighted Step Ups 25/35lb Dumbbell’s
8/14lb Wall Balls

LEVEL 3:
20/24″ Weighted Step Ups 35/45lb Dumbbell’s
14/20lb Wall Balls