10.12.2017

SWOD
9 Minute EMOM
1 Snatch
1st 3 minutes = 70%
2nd 3 minutes = 80%
3rd 3 minutes = 90%

WOD
3 Rounds (lowest number is scored for each movement)
1 Minute on; 30 seconds off
Wall Balls 20/14
Burpees
KB Swings 53/35
Overhead Squat 95/65

Spartan
1-2-3-4-5-6-7-8-9-10
Strict Pullups
3-6-9-12-15-18-21-24-27-30
Ski Erg Calories
*200 meter farmer carry between rounds w/50/35 dumbbells*

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