Tuesday 3/7/17

WARM UP
Trainer’s Choice

FIRST…
EMOM 12 Minutes of:

MINUTE 1: 40 Second Rope Slams
MINUTE 2: 30 Double Under’s or 60 Single Under’s
MINUTE 3: 20 KB Swings
MINUTE 4: 10 Calorie Row or Bike

WOD
AMRAP 16 Minutes of:

6 Burpees Over Bar
8 Overhead Squats
10 Pull Ups or Ring Rows
.12 Mile Run or 250 Meter Row

 
LEVEL 1:
25/35lb Overhead Squats

LEVEL 2:
35/45 – 45/65lb Overhead Squats

LEVEL 3:
65/95lb Overhead Squats