6.13.2017

SWOD
12 EMOM
First 6 Minutes: 1 Clean + 1 Hang Squat clean (Starting at 65%; Increase AHAP)
Last 6 Minutes: 5 Strict Pullups or Weighted pullups

WOD
13 Minute AMRAP
30 Double Unders
30 Box Jumps 24/20
30 Hand Release Pushups
30 Situps
30 Cal Row
30 KB Swings 53/35
10 Ring Muscle Ups (Scale = 30 Pullups)

SPARTAN
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Then Perform 100 Burpees

Leave a Reply

Your email address will not be published.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