Tuesday 11/29/16

Warm Up
Trainer’s Choice

First…

EMOM 16 Minutes of:

MINUTE 1: .1 Mile Run
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 15 Russian KB Swings (Heavy)
MINUTE 4: 8/10 Calorie Row

WOD
AMRAP 15 Minutes of:

5 Pull Ups
7 Push Jerks
9 Back Squats
25 Double Under’s or 50 Single Under’s

*Bar is taken from the ground

LEVEL 1:
10 Ring Rows or Assisted Pull Ups
35/45lb Push Jerks/Back Squats

LEVEL 2:
Assisted Pull Ups or Pull Ups
65/95lb – 85/115lb Push Jerk/Back Squats

LEVEL 3:
Pull Up or Chest to Bar Pull Ups (advanced: 3 bar muscle ups)
95/135lb – 105/155lb Push Jerk/Back Squats