12.20.2016

By
November 6, 2020

WOD

600 Meter Row50 Box Jumps 24/2040 Bar hopping Burpees30 OHS 95/6520 Handstand Pushups10 Deadlifts 275/185400 Meter Row

Rest and setup 7-10 Minutes

8 Minute EMOMEVEN: 5 Weighted Pullups (First MOD = Strict unweighted. Second MOD= 1 band down from normal. Challenge yourself)ODD: 3 Jerks from the rack @ 80%

SPARTAN WODBike 2 Miles10 Bar Muscle Ups50 Situps50 Burpees500 Meter D-Ball carry in front 70/50 (Every 30 seconds complete 3 over the shoulder cleans)

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