Tuesday 11/22/16

Warm Up 
Trainer’s Choice

First…
Every 2 Mintues for 12 Minutes of:

4 Front Squats

+

8 Back Rack Lunges
8/10 Calorie Row or Assault Bike

*Build up in weight

Barbell Warm Up

WOD
8 Rounds of:

5 Thrusters
7 Hang Power Cleans
9 Sumo Deadlift High Pull

*18 Minute Cap

LEVEL 1:
25/35lb Thruster/Hang Power Clean/Sumo Deadlift High Pull

LEVEL 2:
45/65lb Thruster/Hang Power Clean/Sumo Deadlift High Pull

LEVEL 3:
65/95lb Thruster/Hang Power Clean/Sumo Deadlift High Pull