2.1.2018

SWOD/WARMUP
7 Minute EMOM
1 Complex (Increase in weight until you reach your WOD weight)
1 Deadlift
1 Hang Power Clean
2 Front Squats
1 Shoulder to Overhead

Rest 3 Minutes

WOD
20 Minute AMRAP
8 Shoulder to Overhead 155/105
8 Cal Row
8 Hang Power Cleans 155/105
8 Bar hopping burpees
8 Front Squats 155/105
8 Cal Bike

SPARTAN
30 Minute AMRAP
1 Burpee
1 Double KB Deadlift 53/35
10 Meter KB Farmer Carry
*Increase the reps by 1 each round. Farmer Carry Stays the same.

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