9.5.2017

***5:30 and 6:30 AM classes tomorrow will convert to 5 and 6 AM***

SWOD
Back Squat
(Add 10# to your previous 1-Rep max and take 90%. This will be your new working max through this final cycle)
5@65%
5@75%
5+@85%

WOD (15 minute Cap)
500 Meter Row
Then:
3 Rounds
10 Hang Power Cleans 155/105
10 Bar Facing Burpees
Then:
500 Meter Row

Spartan WOD
10 Rounds
2 Minutes 30 seconds
200 Meter Run (if 200 Meter run takes you longer than 90 seconds, lessen the run to 100 meters)
Odd Rounds: AMRAP of burpees with remaining time
Even Rounds: AMRAP of Calories on Assault Bike with remaining time
30 Second Rest between rounds
*Score is total reps+Calories

Leave a Reply

Your email address will not be published.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