Tuesday 12/27/16

Warm Up
Trainer’s Choice

First…

EMOM 9 Minutes of:

MINUTE 1: :45 Second Run
MINUTE 2: :45 Second Abmat Sit Ups
MINUTE 3: :45 Second KB Swings

WOD

50/40 Calorie Row

40 Wall Balls

30 Power Snatches

20 Bar Facing Burpees

10 Pull Ups

20 Bar Facing Burpees

30 Power Snatches

40 Wall Balls

50/40 Calorie Row

*25 Minute Cap

LEVEL 1:
18/26lb KB Swings
6/8lb Wall Balls
25/35lb Power Snatch
20 Ring Rows or Assisted Pull Ups

LEVEL 2:
26/35lb KB Swings
8/14lb Wall Balls
35/55lb Power Snatch
Assisted Pull Ups or Pull Ups

LEVEL 3:
35/55lb KB Swings
14/20lb Wall Balls
55/75lb Power Snatch
Pull Ups (advanced: chest to bar pull ups)