5.5.2015

SWOD

2 Second Pause Front Squats 4×3 @ 85%

WOD

8 Min AMRAP

10M Sled Push 180/135

10 HR Pushups

10 Shoulder to OH 115/75 comp= 155/105

Rest 2 Minutes

8 Min AMRAP

10 Double Unders

10 Pullups

10 Air Squats

SPARTAN WOD OPTION

200 Meter Run

10 Meter Alligator Crawls

20 Ball Slams 30/20

1 Legless Rope Climb

400 Meter Run

10 Meter Alligator Crawls

20 Ball Slams

1 Legless Rope Climb

800 Meter Run

10 Meter Alligator Crawls

20 Ball Slams

1 Legless Rope Climb

1 Mile Run

10 Meter Alligator Crawls

20 Ball Slams

1 Legless Rope Climb

Leave a Reply

Your email address will not be published. Required fields are marked *