TUESDAY 5/2/17

WARM UP
Trainer’s Choice

FIRST…

EMOM 15 Minutes of:

MINUTE 1: 10 Deadlifts
MINUTE 2: 10/12 Calorie Bike (or 40 seconds if you can not complete)
MINUTE 3: 10 Pull Ups or 12  – Foot Elevated Ring Rows on box

*Deadlift reps decrease by 2 reps and weight increases (10, 8, 6, 4 & 2).  Start at 70% and build up to 90%.

WOD

AMRAP 15 Minutes of:

3, 6, 9, 12, 15, etc of:

Thrusters
Toes to Bar
KB Swings

LEVEL 1:
35/45lb Thrusters
Abmat Sit Ups or Knees to Chest
18/26lb KB Swings

LEVEL 2:
45/65lb Thrusters
Knees to Chest or Toes to Bar
26/35lb KB Swings

LEVEL 3:
65/95lb Thrusters
Toes to Bar
35/55lb KB Swings