Wednesday, July 9, 2008

Fri. 7-10-08 W.O.D.

Fri. 7-10-08: W.O.D.: Spartan 300

Warm Up: 2 Rounds

10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg

Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:
5 BB Thrusters (Men 65-135 lb., Women 45-95lb)
10 Burpees
15 Wall Ball Shots
20 Burpees
25 KB SDL High Pulls

Total: 300 Reps Total
BB Thrusters=20
Burpees=120
Wall Ball Shots=60
KB SDL High Pulls=100

BB Thrusters

1 comment:

Anonymous said...

I'm so excited about being a Spartan that I am going to start early (which will probably follow with me quitting early!)

See ya Friday morning.

Joe