SWOD 8 MIN EMOM MAX STRICT PULLUPS WITHOUT COMING OFF BAR HOLD HANDSTAND FOR REMAINDER OF MINUTE WOD Nicole + Karen 20 Min AMRAP 400M Run (IF weather is bad sub for Rowing) Max Unbroken Wall Balls 20/14 Score: Wall Balls


SWOD BENCH PRESS 4X3@ 85% WOD 12 Min Amrap 10 Wall Balls 20/14 8 Box Jumps 6 Muscle Snatches 75/55 SPARTAN WOD 30 Minute AMRAP 1000 Meter row 50 Meter Sled Push 135/90 1 Peg Board ascent and descent (modify by going up as far as possible)