1.26.2017

WOD
8 Minute AMRAP
3 C2B Pullups
3 Sumo Deadlift High Pull 95/65
6 C2B Pullups
6 SDHP
9 C2B Pullups
9 SDHP
12, 12, 15, 15…. And So on

Rest 2 Minutes

8 Minute EMOM
5 Muscle Ups
Scaled = EVEN :10/7 Cal Row
ODD: Hollow Rocks

SWOD
Partner or teams of 3 or 4 (Depending on class size)
Work up to your 90-100% Bench max and complete the following
Complete 1 rep at the above weight (properly use a spotter)
Immediately Strip the weight down 50% bench max reps at that weight
Strip the weight down another 50% and complete max reps at that weight

SPARTAN
1,000 Meter Row
3 Rounds
20 Situps
80 Flutter Kicks
1 Minute Plank
Then:
3 Rounds
10 Strict Pullups
10 GHD Situps
1 Pegboard Ascent

Leave a Reply

Your email address will not be published. Required fields are marked *