Tuesday 1/24/16

Warm Up
Trainer’s Choice

FIRST…
EMOM 9 Minutes of:

MINUTE 1: 5 Overhead Squats
MINUTE 2: 1 Minute Plank Holds (forward and each side)
MINUTE 3: 8/10 Calorie Row

*Start light, and get comfortable with the movement.  Build up in weight to a tough weight for the overhead squats.  Bar can be taken off rack.

WOD
5 Rounds of:

1 Rope Climb
10 Overhead Squats
10 Overhead Barbell Lunge
300 Meter Row or .15 Mile Run
*20 Minute Cap

LEVEL 1:
8 Ring Rows or Modified Rope Climbs
35/45lb Overhead Squat/Barbell Lunge

LEVEL 2:
Modified Rope Climbs
45/65lb Overhead Squat/Barbell Lunge

LEVEL 3:
Rope Climbs
65/95lb Overhead Squat/Barbell Lunge