9.4.2014

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SWOD
CLEAN PULLS
3X3 @90%
2X3 @ 100%
REST :60 BETWEEN SETS

WOD
200M RUN
10 DEADLIFTS 275/185
8 RING DIPS
6 C2B
200 M RUN
8 DEADLIFTS
6 RING DIPS
4 C2B
200 M RUN
6 DEADLIFTS
4 RING DIPS
2 C2B

SPARTAN WOD OPTION

10 Rounds

200 Meter run

100 Meter row

10 Box overs

10 meter alligator crawl

1 rope climb

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