6.29.2017

SWOD
Complex
Panda Pull+Snatch 5×2 work up heavy.
2 Complexes at each weight and then increase.

WOD
30 Pull-ups
30 Box Jump Overs, 24/20
20 Chest-to-bar Pull-ups
20 Box Jump Overs, 30/20
10 Bar Muscle-ups
10 Box Jump Overs 36/24

Spartan
200 Meter Walking Lunge
Every 10 Steps complete 5 Burpees
400 Meter Run w/Wall Ball 20/14
At the turn around point complete 50 Med Ball Cleans
800 Meter Run
Start and finish run with 100 Double Unders
Run 1 Mile

Leave a Reply

Your email address will not be published.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