TUESDAY 4/11/17

WARM UP
Trainer’s Choice

FIRST…
1 Mile Time Trial (to be done outside)

Modification:

1,600 Meter Time Trial

*The run and row should be done at a fast pace.  Keep track of this.  We’ve been doing a lot of running on the TrueForm over the winter months and I wanted you all to see your improvement over the past months, plus it’s going to be beautiful out!

WOD
3 Rounds of:

10 Deadlifts
20 KB Swings

10 Squat Cleans
20 Pull Ups

10 DB Bench Press
20 Box Jumps

Cash Out:
20 Burpees

*20 Minute Time Cap.  Choose an appropriate DB weight for the bench (difficult set of 10)

LEVEL 1:
35/45lb Deadlift & Squat Clean
18/26lb KB Swings
Ring Rows or Assisted Pull Ups
20/20″ Step Ups

LEVEL 2:
55/85lb  – 65/95lb Deadlift & Squat Clean
26/35lb KB Swings
Assisted Pull Ups or Pull Ups
20/24″ Step Ups or Box Jumps

LEVEL 3:
95/135lb Deadlift & Squat Clean
35/55lb KB Swings
Pull Ups
20/24″ Box Jumps