2.13.2018

SWOD
5×3 Back Squat @ 70%
Superset 3 ascending height box jumps 20-24-30 (More if you can)

WOD
500 MeterRow
Then:
30-20-10
Burpees
Ring Dips
Then:
500 Meter Row

Spartan
10 Round Bike and row intervals
45 second intervals w/15 second rests
Stay on bike for 10 rounds; rest 2 Minutes then do it on the rower for 10 rounds

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