5.4.2017

SWOD
Overhead Squats
Add 10# and take 90%
3@70%
3@80%
3+@90%

WOD (10 Minute cap)
3 rounds for time of:
7 Hang Power Clean & Jerks 185/135
50 Double Unders

Then:
At the 10 Minute mark complete:
200 Meter Run
25 Wall Balls 20/14
200 Meter Run
25 Wall Balls 20/14
For Time!
(The faster you get done with the top portion the more rest you have before your wall balls)

SPARTAN
10 Rounds
3 Minute Rounds
1 Minute Assault Bike Sprint
200 Meter Run

Score is total Calories on bike

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