12.9.2014

SWOD

EMOTM 8 MIN EVEN:

3 PUSH JERKS @80%

ODD: 5 STRICT DIPS 5 BAR HOPPING BURPEES

WOD

15 MIN AMRAP

5 BODY BLASTERS (BURPEE, PULLUP T2B)

7 (STRICT=COMP) HSPU

9 HANG CLEANS 115/80

Spartan wod option
Run 1 mile
5 bar muscle ups
50 meter farmers carries 70/53
30 meter bear crawl
10 meter alligator crawl
45 minute Amrap!

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