5.10.2018

SWOD
8 Rounds
Every 75 seconds
1 Complex:
1 Snatch
3 Overhead Squats

WOD
12 Minute AMRAP
50/40 Cal Row
400 Meter Run
40 Toes 2 Bar
30 Overhead Squats 95/65
20 Meter Handstand Walk (Scale with 20 shoulder taps or 60 Second Handstand hold)

Spartan
“Triple 3” (it’s in this year’s regionals!)
3000 Meter Row
300 Double Unders
3 Mile Run

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