1.19.2017

WOD
30 Wall Balls 20/14
20 Overhead Squats 95/65
20 Front Squats 135/95
20 Back Squats 185/125
30 Wall Balls 20/14
*All bar work must be done unbroken. If you break your set you must complete 10 Wall Balls before continuing where you left off.*

SWOD
Double Unders and Turkish Getups
Starting at the lightest KB complete 2 Turkish getups on each side. After you completed your 4 perfect Turkish getups, move up to the next Kettlebell.
In between each weight change complete 25 Double Unders

SPARTAN
800 Meter Row
30 Burpees
30 Grasshoppers
3 Bar Muscle Ups
400 Meter Row
20 Burpees
20 Grasshoppers
2 Bar Muscle Ups
200 Meter Row
10 Burpees
20 Grasshoppers
1 Bar muscle Up

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