1.17.2017

WOD
7 Ring Muscle Ups
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21-15-9
Strict Press 95/65
Bar Hopping Burpees
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7 Ring Muscle Ups

Rest and warmup your Deadlift weight

SWOD
6 Minutes EMOM
3 Deadlifts @ 80%

SPARTAN
Row 200 Meters
30 Slurpees 30/20
150 Meter Sled Push 135/90
Row 400 Meters
20 Slurpees 30/20
100 Meter Sled Push 180/135
Row 800 Meters
10 Slurpees 30/20
50 Meter Sled Push 225/180
Row 1600 Meters
5 Pegboard Ascents or 25 Strict Pullups

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