7.21.2015

8:30 AM this week Monday Tuesday and Friday we will have a sitter in the class! So you can come to those hours of you need to!

SWOD

AHAP (As Heavy as Possible) Use the first two sets to work up to your max effort

3×3 Strict Press

3×3 Push Press

3×3 Push Jerk

WOD

Max Effort on each. If you drop the bar you will do a 3 burpee penalty before you can start again. Score is max reps completed combined.

A: 5 Minutes

Wall Balls 20/14

2 Minute Rest

B: 5 Minutes

Hang Power Cleans 95/65

2 Minute Rest

C: 5 Minutes

Thrusters 95/65

SPARTAN WOD OPTION

“TRIPLE 3”

Row 3,000 Meters

300 Double Unders

Run 3 Miles

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