9.1.2015

By

SWOD

8 minutes

EVEN:5 squat cleans@70%

ODD: 10 hollow rocks

WOD

3 rounds

10 Handstand Pushups(Rx+ = unbroken, if you come off the wall complete 5 burpees before you continue)Comp= deficit 45# plates (unbroken, if you come off the wall complete 5 burpees before you continue)

10 Front Squats 135/95(Rx+ = unbroken, if you drop the bar complete 5 bar hopping burpees before you continue)Comp= 185/125 (unbroken, if you drop the bar complete 5 bar hopping burpee before you continue)

10 Toes 2 BarComp and Rx+=unbroken (if you drop complete 5 burpees before you continue)

200 Meter run

SPARTAN WOD OPTION

Run 1200 MetersRow 1200 MetersRun 800 MetersRow 800 MetersRun 400 MetersRow 400 MetersThen:Complete Max effort Rope climbs in 3 MinutesScore will be Time completed on ROW/RUN. Subtract 30 seconds off your time for every rope climb you complete in the three minutes. i.e. 4 rope climbs = 2 minutes off time.

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