12.20.2016

WOD

600 Meter Row
50 Box Jumps 24/20
40 Bar hopping Burpees
30 OHS 95/65
20 Handstand Pushups
10 Deadlifts 275/185
400 Meter Row

Rest and setup 7-10 Minutes

8 Minute EMOM
EVEN: 5 Weighted Pullups (First MOD = Strict unweighted. Second MOD= 1 band down from normal. Challenge yourself)
ODD: 3 Jerks from the rack @ 80%

SPARTAN WOD
Bike 2 Miles
10 Bar Muscle Ups
50 Situps
50 Burpees
500 Meter D-Ball carry in front 70/50 (Every 30 seconds complete 3 over the shoulder cleans)

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