12.22.2016

WOD
15 Minute CAP
15-12-9-6-3
Hang Power Snatches 95/65
Hand Release Pushups

1 Rope Climb after each round

5 Minute Rest after cap
Then:

SWOD
6 Rounds
First 3 Rounds:
3 Full Snatches (Squat Snatch) @ 80%
Last 3 Rounds
5 Deadlifts @ 80%
Immediately following each set complete a max unbroken set of Bar muscle ups (If you don’t have bar muscle ups complete max set of ring rows (Minimum 5))

SPARTAN
Bundle Up and Run 1 Mile
200 Meter Sled Push 135/90
Row 1000 Meters
100 Meter Overhead Walking Lunge 45/25
Bike 2 Miles

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