10.25.2018

SWOD
9 Minutes
Every 90 seconds complete 1 complex
Power Snatch
Hang Power Snatch
Overhead Squat

WOD
5 rounds
20 Wall balls (20/14)
10 Bar facing burpees
5 Squat cleans (165/110)

Spartan WOD
Run 200 Meters
50 Med ball Situps
30 Wall Balls 20/14
10 Burpees
Run 300 Meters
40 Med ball Sit-ups
25 Wall balls 20/14
10 Burpees
Run 400 Meters
30 Med Ball Situps
20 Wall Balls 20/14
10 Burpees
Run 800 Meters
20 Med Ball Sit-ups
15 Wall Balls 20/14
10 Burpees

Leave a Reply

Your email address will not be published. Required fields are marked *