9.24.2015

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Warmup:
Come in and circle up. Group Warmup:
8 Minute AMRAP (This is done at a warmup pace. Not scored.)
5 Push Presses (with empty barbell)
10 Meter Lunges
10 Toes 2 Bar
1 Lap around inside of gym

SWOD:
EMOM 12 minutes
EVEN: 10 burpees ODD: 3 push press@75%

WOD:
3 rounds
12 BarBell rollouts
12 Floor wipers
12 floor bench press (135/95)

SPARTAN WOD:
8 Rounds
200 Meter Run
3 Tire Flips
10 Tire Box Jumps
10 Toes2Bar

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