11.29.2016

SWOD Snatch Balance 5@75% 3@85% 1+@95% WOD 21-15-9 Box Jumps 24/20 Toes 2 Bar 15-12-9 Shoulder to Overhead 135/95 Wall Balls 20/14 Comp= 50/30 (Slam Ball) 9-6-3 Hang Squat Cleans 185/125 Ring Dips SPARTAN WOD 2000 Meter Row 200 Double Unders 20 Burpees 20 Bar Muscle Ups 5 Peg Board Ascents or 10 Rope Climbs

11.22.2016

SWOD Push Press 5@75% 3@85% 1+@95% WOD 21-15-9 Deadlift 225/155 Box Jumps 24/20 Bar Hopping Burpees SPARTAN WOD 500 Meter Row 40 Burpees 400 Meter Row 40 Wall Balls 20/14 300 Meter Row 40 Strict Pullups 200 Meter Row 40 Ball Slams 30/20 100 Meter Row