PC: Steve Arnoldus

SWOD
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
10 Minute AMRAP
10 Handstand Pushups
10 Ring Dips (Comp  = 5 Ring Muscle Ups)
100 Meter Run

SPARTAN
10 Rounds
200 Meter Run
40 Meter Sled Push 135/90
10 Meter Alligator Crawl
3 Bar Muscle Ups