Tuesday 2/28/17

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 12 Minutes of:

 
3 Front Squats
1-2 Rope Climbs
8/10 Calorie Row or 8/10 Calorie Bike or 25 Double Under’s (your choice)

*Build up to a heavy front squat set (90%).  Bar is taken from the rack.

WOD

AMRAP 16 Minutes of:

300 Meter Row
5 Squat Cleans
7 Shoulder to Overhead
9 KB Swings

LEVEL 1:
35/45 Squat Cleans/Shoulder to Overhead
18/26lb KB Swings

LEVEL 2:
45/65lb Squat Cleans/Shoulder to Overhead
26/35lb KB Swings

LEVEL 3:
65/95lb Squat Cleans/Shoulder to Overhead
35/55lb KB Swings