wods

Competition:

A. Spend 10-15 min working on a weakness

B. Choose back or Front or Dead Lift or Push jerk 5 sets x 3 reps go heavy

C. Emom x 6 Thrusters 7 reps (40kg) work on efficiency of movement

D. Tug between two athletes

For Time 5 rnds

6 Hang Power Snatch (50-60kg)
12 Hspu
15 Burpees
300 mt Run

Rest for 5 min


Team wod

In teams of

 AMRAP 20:

60 Calorie Row
50 TTB
40 Wall Balls
30 Cleans, 40/20
20 Ring Dips


Spartan Training Boot Camp:

Kautatzogleio stadio at 16.00 prepare for bear crawls/Running backwards/Hill sprints and many more!