Wednesday – April 19, 2017 (20170419)

Level 1

Complete 4 rounds for time:

100 Jump Rope

25 Single Arm DB Power Snatch 40/30

25 Ball Slams

25 Evil Wheels

Level 2

Complete 4 rounds for time:

100 Jump Rope

25 Single Arm DB Power Snatch 25/20

25 Ball Slams

25 Evil Wheels

Level 3

Complete 4 rounds for time:

25 Double Unders

25 Single Arm DB Power Snatch 35/25

25 Ball Slams

25 Evil Wheels

Level 4

Complete 4 rounds for time:

25 Double Unders

25 Single Arm DB Power Snatch 40/30

25 Ball Slams

25 Evil Wheels

Motivation

Jen Shramo was kind enough to donate the brand new Ab Rollers, please don’t hold it against her.

Strength

Front Squat 3 x 5, add at least 5/2.5 pounds

Mobility: 3rd world squat, 5 minutes. Cat/cow, 30 reps

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into