Tuesday 12/20/16

Warm Up
Trainer’s Choice

First…

EMOM 12 Minutes of:

MINUTE 1: 8 – 10 Strict Toes to Bar or Knees to Chest
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 12 Dumbbell Floor Presses
MINUTE 4: 8 – 10 Ring Dips or 12 Bench Dips

WOD

4 Rounds of:

.4 Mile Jog or 800 Meter Row
30 Wall Balls
25 Lunges
20 Box Jumps

*25 Minute Cap

LEVEL 1:
6/8lb Wall Balls
20/24″ Step Ups or Box Jumps

LEVEL 2:
8/14lb Wall balls
20/24″ Step Ups or Box Jumps

 
LEVEL 3:
14/20lb Wall balls
20/24″ Step Ups or Box Jumps