SWOD

Bottom hold bench press 7x2@70%

FOR THOSE WHO NEED TO REST THEIR HANDS FROM THE TOES TO BAR YOU MAY SUB IN RING DIPS INSTEAD OF CHEST TO BAR PULLUPS

WOD

12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:100 pound Thruster, 3 reps3 Chest to bar Pull-ups100 pound Thruster, 6 reps6 Chest to bar Pull-ups100 pound Thruster, 9 reps9 Chest to bar Pull-ups100 pound Thruster, 12 reps12 Chest to bar Pull-ups100 pound Thruster, 15 reps15 Chest to bar Pull-ups100 pound Thruster, 18 reps18 Chest to bar Pull-ups100 pound Thruster, 21 reps21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cashout

Tabata Abs

Russian Twists 35/26

Plank

SPARTAN WOD OPTION

45 Minute AMRAP

Row 1000 Meters

50 Meter sled push 90/45 on the sled