Warm up:
3 RDS
200m Run
10 Banded Good Mornings
10 KBS
10 Ring Rows
Strength: Stiff leg Dead Lifts 4x8
DB backward lunges 4x12 (12 each leg)
DB Hip Thrust 4x15
Conditioning: 12min Amrap
21 Wall Balls
15 Deadlifts (135/95)
9 Pull ups
We are Spartan!!!
Partner WOD; Split Reps 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS...
1 Dumbbell Manmaker (push up + row/row) 2 Devil Press (50/35)(45/25) 3 Push Press (115/75)(95/65) 4 Thrusters (115/75)(95/65) 5 Pull ups...
Reminder Christmas week hours: 12/24: 9:30 ONLY 12/25: Merry Christmas 12/26: 9:30 ONLY 12/27 Normal Schedule 5 & 6am 12/28: 8, 9:15,...