9.6.2016

SWOD
12 Minutes
EMOM 3 Stations
Station 1: 5 Front Squats @ 85%
Station 2: 20 Meter Walking Lunges (Unweighted)
Station 3: 10 Front Rack Box Step ups @ 115/75

WOD
10 Minute AMRAP
Max Bodyweight deadlifts
Starting with and Every Minute complete 7 Bar hopping burpees

SPARTAN
Triple 3 Broken up
10 Rounds
300 Meter Row
30 Double Unders
480 Meter Run (This will be done with a 400 meter then touch the black and run to the old gym building wall and back)

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