8.21.2018

(SWOD will begin at 10 after… So be on time for the warmup.)
SWOD

S2OH endurance:

Max Shoulder to overhead (115/75)
rest 2 minutes
Max Shoulder to overhead (135/95)
rest 2 minutes
Max Shoulder to overhead (155/105)
*1 sec pause at the to of EVERY rep

WOD

10 Minute AMRAP:
50ft Double DB Front Rack walking lunge (50/35)
20/15 Cal bike

*7 minute recovery then,

 10 Minute AMRAP:
6 Hang squat snatches (155/105)
9 Pistols (same leg)
12 Strict Pullups

*Alt legs each round ex: rd 1, left leg, rd 2. right leg and so on..

*2 scores*

Spartan WOD
10 Rounds
10 Meter Walking Lunge
20 Meter Sled Push
5 Strict Pullups
200 Meter Run

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