12.29.2016

WOD
20 Minute Cap
1-2-3-4-5
Ring Muscle Ups
25-20-15-10-5
Handstand Pushups
2-4-6-8-10
Strict Pullups
*Round 1 = 1 RMU, 25 HSPU, 2 Strict Pullups

Rest and then complete SWOD

SWOD
10 Minute EMOM
Even: 10 Meter Handstand Walks
Odd: 5-10 Weighted Ring Dips (If weighted do 5)

SPARTAN
3 Minutes
100 Meter Row
Max Burpees
Rest 1 Minute
4 Minutes
300 Meter Row
Max Burpees
Rest 1 Minute
5 Minutes
500 Meter Row
Max Burpees
1 Minute Rest
6 Minutes
700 Meter Row
Max Burpees

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