11.21.2017

SWOD
8 EMOM
Complete 1 complex
1 Clean pull
1 Hang Squat Clean
1 Split Jerk
*Work up to as heavy as possible*

WOD
2-2-2-3 Interval
2 Minutes on, 1 minute rest
28 Double Unders
14 Alternating Dumbbell Snatches 50/35
AMRAP Power Cleans 135/95
*Last round increase your round to 3 minutes

SPARTAN
Run 1 Mile
1000 Meter Ski Erg
1000 Meter Bike
1000 Meter Row
1 Mile Run

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