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
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