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SWOD

8 MINUTES TO ESTABLISH:

3 REP MAX CLEAN

3 REP MAX WEIGHTED DIP

Then, 5 ROUNDS:

1 REPS CLEAN @ 3 RM

1 WEIGHTED DIP @ 3 RM

WOD

6 ROUNDS:

30 second CAP:  

10 CAL ROW 

MAX REPS:  Lateral Burpees over Erg

REST 90 Seconds

QOD

Would you rather be trapped in a room with spiders or snakes?

 

Sarah Pope