Tuesday 1/3/17
Warm Up
Trainer’s Choice
First…
Every 2 Minutes for 8 Minutes:
.1 Mile Run + 15 Russian KB Swings (heavy weight)
REST 1 Minute
Every 2 Minutes for 8 Minutes:
250M Row Sprint + 15 American KB Swings (normal weight)
WOD
5 Rounds of:
15 Box Jumps
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
*18 Minute Cap
LEVEL 1:
20/24″ Step Ups
35/45lb Hang Power Cleans/Front Squats/Push Jerks
LEVEL 2:
20/24″ Step Ups or Box Jumps
45/65lb – 55/85lb Hang Power Cleans/Front Squats/Push Jerks
LEVEL 3:
20/24″ Box Jumps
83/115lb Hang Power Cleans/Front Squats/Push Jerks
Leave a Reply
Want to join the discussion?Feel free to contribute!