9.25.2015

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Photo Cred Steve Arnoldus

WARMUP: (15 Minutes. Get started right as you come in)
3 Rounds
200 Meter Run
10 Good mornings with empty barbell
20 Double Unders
10 Pullups

SWOD:
Snatch Grip Deadlift 3×3 @ 60% of Deadlift 2×3 @70% of deadlift

WOD OPTION A:
LOCKDOWN
For those not competing in the Lockdown; grab a partner and have a go at this week’s Lockdown WOD. For those who have already did it you are welcome to do it again or go to WOD OPTION B

WOD OPTION B:
21-15-9
Thrusters 115/75
Box Jumps
Start and Finish With 400M Run

WOD OPTION C:
One of the two posted Spartan Options this week

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