9.19.2017

SWOD
Push Press
5@75%
3@85%
1+@95%

WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 Bar hopping burpees
10 2for1 KB Russian Twists 53/35

SPARTAN
300 Situps
*Every minute complete 3 Abmat hopping burpees*
5 Minute cumulative Plank
*Every time you break the plank position complete 30 2for1 Flutterkicks
100 Toes 2 Bar
Every time you break run 100 meters

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