10.11.2016

SWOD
10 Minutes EMOM
EVEN: 12 Shoulder touches while in handstand hold
ODD: 10 Meter Handstand Walk

WOD
3 Rounds

15 Handstand Pushups

15 Back Squats 165/110

*Every time you drop the bar before your set is done or any time you come off the wall on the handstand pushups complete a 200 Meter Run*

Spartan

Run 200 Meters
100 meter sled push/pull 135/90(Push out and pull back)
Run 400 Meters
200 Meter slam ball squat throw
Run 800 Meters
50 Wall Balls (Every time you break up your wall balls complete 5 Burpees before continuing)
Run 1 Mile

Leave a Reply

Your email address will not be published. Required fields are marked *