SWOD

Self Improvement Thursday... Pick something you struggle with and take the first half of class improving. We will be mainly focused on the kipping pull-up and the Butterfly Pullup

Suggested:

Strict Press

3-3-3-3-3

Add Weight Every Set

WOD

5 Rounds

30 Second L Sit in rings

10 Bench Press 115/75

15 Calorie Row

SPARTAN WOD OPTION

Run 1 Mile

10 Tire Flips

20 Overhead Walking Lunges 45/25

20 Burpees

Run 12oo Meters

10 Tire Flips

20 Overhead Walking Lunges 45/25

20 Burpees

Run 800 Meters

10 Tire Flips

20 Overhead Walking Lunges 45/25

20 Burpees

Run 400 Meters

10 Tire Flips

20 Overhead Walking Lunges 45/25

20 Burpees