Coach Dan's Challenge: First person to complete and video 30 Unbroken Muscle Ups will get one item from the glass display case for free!
SWOD
EMOM 10 Minutes
EVEN: 15 Box Jumps
ODD: 3 Pause Front Squats @ 75%
WOD
8 Min AMRAP
10 HSPU
3 Muscle ups
2 Minute Rest
5 Min AMRAP
5 Bar Hopping Burpees
10 Power Cleans 135/95
SPARTAN WOD OPTION
Run 3 Miles
30 Burpees
100 Meter Sled Push (4 Plates/ 3 Plates)
400 Meter Med Ball Carry (Must be held in front of the body)
Run 1 Mile