“Duke Silver” Spartan SGX WOD – Monday May 1st, 2023
Spartan SGX WOD
Duke Silver (Time)
3 Rounds for Time:
10 Dumbbell Farmers Carries** 50 / 35 lb’s
30 GHD Sit-ups or Weighted Sit-ups
500/400 Meter Row
*Rest 2 Minutes Between Rounds
**1 Farmers Carry = 25ft.
Weighted Sit-ups: 25 / 15 lb
Spartan Finisher
Extra Credit (Weight)
3 Rounds for Quality:
6-10 Strict Toes-to-Bar
10-15 Dumbbell Bench Press
50 Meter Dumbbell Front Rack Carry
Rest as Needed Between Rounds
Score: Lightest dumbells used on any round
2023 04 30