9.18.2018

SWOD
Front Squats
6 @ 70%
4 @ 80%
2 @ 90%
4 @85%

WOD

6 Rounds for time:

15 Wall balls 20/14
50 Double undersSpartan WOD
Spartan WOD
10 Rounds
200 Meter Sprint
10 Burpees
Rest 1 Minute
For every second that you are slower from your fastest run, complete that many extra burpees the next round. For example, if you run your first 200 meters in 40 seconds but then round 2 you run it in 45 seconds, then you will do an additional 5 burpees on top of your 10 burpees. If you beat your previous run time, that is your new score to beat in the next rounds.

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