9.7.2017

SWOD
Add 10 pounds to previous 1-rep max and take 90%
5@65%
5@75%
5+@85%

WOD
3 Minute AMRAP
9 Overhead Squats 95/65
15 Situps
Rest 2 Minutes
3 Minute AMRAP
9 Handstand Pushups
15 Cal Bike
Rest 2 Minutes
3 Minute AMRAP
9 Slam Balls 30/20
15 Plyo Slam Ball Pushups

Spartan WOD
1 Mile DB Farmer Carry 50/35
*Each time you set them down do 5 burpees on the spot

Leave a Reply

Your email address will not be published.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