9.1.2015

SWOD

8 minutes

EVEN:5 squat cleans@70%

ODD: 10 hollow rocks

WOD

3 rounds

10 Handstand Pushups
(Rx+ = unbroken, if you come off the wall complete 5 burpees before you continue)
Comp= deficit 45# plates (unbroken, if you come off the wall complete 5 burpees before you continue)

10 Front Squats 135/95
(Rx+ = unbroken, if you drop the bar complete 5 bar hopping burpees before you continue)
Comp= 185/125 (unbroken, if you drop the bar complete 5 bar hopping burpee before you continue)

10 Toes 2 Bar
Comp and Rx+=unbroken (if you drop complete 5 burpees before you continue)

200 Meter run

SPARTAN WOD OPTION

Run 1200 Meters
Row 1200 Meters
Run 800 Meters
Row 800 Meters
Run 400 Meters
Row 400 Meters
Then:
Complete Max effort Rope climbs in 3 Minutes
Score will be Time completed on ROW/RUN. Subtract 30 seconds off your time for every rope climb you complete in the three minutes. i.e. 4 rope climbs = 2 minutes off time.

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