12.4.2014

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SWOD

HANDSTAND SKILL WORK, HANDSTAND WALL HOLD, FREESTANDING HANDSTAND, HANDSTAND WALKS

WOD

5 ROUNDS

5 MUSCLE UPS

10 POWER SNATCH 95/65 Comp 135/95

20 BOX JUMPS 24/20 Comp 30/24

SPARTAN WOD OPTION

With a running clock

5 Rounds of 200 Meter sprints with 90 second rest in between. (Sprint these all the way out!)

Then:

200 Meters of Farmers carries 70/53

Every time you set the Kettle bells down you must complete 10 burpees

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