19 Jan 13 Beach Day and Sparta

Beach WOD Partner WOD

30/40/50 push-ups/sit-ups/squats
Bear Crawl
Crab Walk
30/40/50 push-ups/sit-ups/squats
partner carry
Wheelbarrow
30/40/50 push-ups/sit-ups/squats
Broad jump burpee
Leap frog
30/40/50 push-ups/sit-ups/squats

Box WOD

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.



Sparta 300
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps