5.12.2016

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SWOD
Overhead Squats
5@ 65%
5@ 75%
5+@ 85%

WOD
30 Overhead Squats 95/65
30 T2B
30 Front Squats 135/95
30 Ring Dips
30 Back Squats 185/125

*Every time you drop the bar you will do 7 Bar Hopping Burpees before you can continue*
* Every time you drop down off of the bar on T2B you will complete 7 Pullups before you can continue*
*Every time you drop off the rings on Ring dips you will complete 7 Pushups before you can continue*

SPARTAN
10 Rounds
100 Meter Sprints
1 Minute Rest in between
Then:
5 Minutes of:
Burpees
5 Minutes of:
Rowing (Calories)
5 minutes of:
Bar Muscle Ups

Score is your slowest Sprint time and your total reps.

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