10.24.2017

SWOD
3×5 Weighted Pullups
3×5 Weighted Dips

WOD
3 Rounds
90 seconds on 30 second transition
Station 1: 15/10 Cal Row then AMRAP Double Unders
Station 2: 15/10 Cal Bike then AMRAP Double Unders
Station 3: 15 Shoulder to Overhead 95/65 then AMRAP Double Unders

*Score is total Double Unders

SPARTAN
Run 1 Mile
50 Burpees
Run 400 Meters with Medicine ball 20/14
400 Meter Farmer Carry 53/35
50 Burpees
Run 1 Mile

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