8.23.2016

11878872_10153034188436962_7058759243470297698_oIn house Lockdown 2015! Grab a partner Sign up for this year’s lockdown here!

SWOD
Snatches
5 @ 70%
3 @ 80%
1 @ 90%
1 Attempt at 100%
Then Snatch Pulls from the hang
5 @ 110%

WOD
Tabata (8 Rounds of 20 seconds on 10 seconds off)
Hang Power Clean 115/75 (Comp = 155/105)
Hand Release Pushup (Comp = Ring Dip)
Situp
Wall Balls 20/14
1 Minute Rest between stations
*Score is your lowest rep in each round of each movement added together*

SPARTAN
400 Meter Slam Ball Burden Carry 30/20
100 Meter Walking Overhead Lunge with Slam ball
100 Meter Sled Push with Slam Ball on Sled + 90/45
50 Slurpees (Slam Ball Burpees)
400 Meter Slam Ball Burden Carry 30/20

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