11.8.2016

SWOD
Push Press
Add 10# then take 90% Then
5@65%
5@75%
5+@85%

WOD
5 Minute AMRAP
5 Box Jumps 24/20
5 Ball Slams 30/20

1 Minute Rest

5 Minute AMRAP
9 Ring Dips (Mod = Box dips)
1 Rope Climb (Mod = 5 Ring Rows)

1 Minute Rest

5 Minute AMRAP
8 Burpees
100 Meter Run (2)

*Each round in each amrap is worth 10 reps. Total reps is your score.*

SPARTAN WOD
Run 2 Miles
10 Rounds
10 Cal Bike
10 Cal Row

Leave a Reply

Your email address will not be published.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