3.7.2019

SWOD
10 Minute EMOM
Pick two of the following movements that have been in Opens past but we have yet to see them this year. Work on your two weakest.
-Thrusters
-Overhead Squats
-Snatches (Dumbbell or barbell)
-Handstand Push-ups/ Handstand Walks
-Deadlifts
-Box Jumps
-Muscle Ups
-C2B Pull-ups

WOD
2 Rounds
2 Minute Moderate Bike (Keep rate above 60/55 RPM)
1 Minute Max Sit-ups
2 Minute Moderate Row
1 Minute Max D-Balls over the Shoulder 70/50
2 Minute Moderate Bike
1 Minute Max Box Jump Overs 24/20
2 Minute Moderate Row
1 Minute Max 10M Farmer Carry 35/26

*The goal of the bike and row is to keep your heart rate above 110 BPM throughout the workout while the 1 minute max efforts are meant to push you. We will total up the amount of sit-ups, D-balls, Box jump overs and sprints you complete in the 24 minutes.

Spartan WOD
3 Rounds of the above workout but substitute the following:
D-Balls = Burpees

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