9.28.2017

SWOD
10 EMOM
EVEN: 5 Weighted Pullups
ODD: 10 Cal Row (If this takes you longer than 40 seconds then drop the number down next round)

WOD
12 Minute AMRAP
Bar Muscle Up (Scaled will complete Double T2B)
20 Meter Double DB Front Rack Lunges 50/35
Ring Muscle Up (Scaled will complete Double C2B)

*Round 1 you will complete 1 bar muscle up and 1 ring muscle up
Round 2 you will complete 2 of each
Round 3 you will complete 3 of each and so on

SPARTAN
5-4-3-2-1
Rope Climbs
Run 500 Meters after each set of rope climbs

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