Thursday 1.12.17

Conditioning

OT2 Minutes for 14 Minutes

Level 3

10 Russian Swings (70/53)

8 Push Ups

6 Dips

4 Pull Ups

2 Burpees

 

Level 2

10 Russian Swings (53/44)

8 Push Ups

6 Dips

4 Pull Ups

2 Burpees

 

Level 1

8 Russian Swings (44/35)

6 Box Push Ups

4 Banded Dips

2 AustralianPull Ups

 

WOD (Level 3) Open 14.4

AMRAP 14

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots (20/14)

30 Cleans (135/95)

20 Muscle Ups (Ring)

 

WOD (Level 2) Open 14.4

AMRAP 14

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots (20/14)

30 Cleans (115/75)

20 Chest to Bar Pull Ups

 

WOD (Level 1) Open 14.4

AMRAP 14

60 Calorie Row

50 Hanging Leg Raise

40 Wall Ball Shots (14/10)

30 Cleans (95/45)

20 Ring Rows