9.14.2017

*Although the Lockdown WOD has been announced. We will not officially program it until the Friday after it’s announced. You are welcome to do it tomorrow if you need to in order to fit your schedules but we prefer you wait until Friday to complete the WOD.*

SWOD
Deadlift (Use new working max)
3@70%
3@80%
3+@90%

WOD
21-15-9
Handstand Pushups
Toes 2 Bar
Box Jumps 24/20

SPARTAN
(You will need a watch or some way to keep time on this one)
2 Mile KB Farmer Carry 53/35
*Every time you set the kettlebells down you must complete 10 Double KB Deadlifts before you proceed.
**Every 4 Minutes you must set the Kettlebells down and complete 5 burpees

Leave a Reply

Your email address will not be published.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