CONGRATS TO DAVE LONG FOR WINNING ANOTHER SPARTAN RACE . 5-0 this year on Stadium races! Congrats also to Karen, Lisa, Kate and Chad!
WOD : time cap to be determined!
Teams of 4.
100 Squat Cleans
125 Mule Kicks
150 Pull ups
175 KB High Pulls
250 pushups
300 Situps
350 High knees
Skill 1-Rep Max push Press WOD 10 Rounds of 30 Min :30/:30 EMOM 1) Strict Press (65/95) 2) Burpees to a pate (45) 3) cardio (bike, row, ski)
HAPPY BDAY medium Mike. skill Man Makers 4x6 (35/50) WOD 4 Rounds Run 2 laps or 2 Min cardio 8 Bench Press/wipers 10 Power Snatches (75/115) 12 Wall Balls 14 Bent over Rows (75/115)
Skill Clean n Jerks 2x6, 2x4, 2x2 WOD 50 Air Squats ***25 55 Overhead plate Squats (15/25) ***50 60 Back Squats (85/125) ***75 * = Lateral Bar Hops (R/L=1)