2.12.2015

SWOD

Clean up snatches 5×3 prog increasing wt

WOD

15 Minute AMRAP

 Push Presses 115/80 comp= 135/95

You’ll start with a 200 meter run

On minutes 3, 6, 9, 12 you must complete a 200 meter run

SPARTAN WOD

200 Meter Run

5 Sled Push/Pull (Down 10 meters and back)

Male weight= 2/100# plates on sled; Female weight= 3/45# plates on sled

5 Bar Muscle Ups

400 Meter Run

4 Sled Push/Pull

4 Bar Muscle Ups

600 Meter Run

3 Sled Push/Pull

3 Bar Muscle Ups

800 Meter Run

2 Sled Push/Pull

2 Bar Muscle Ups

1000 meter Run

1 Sled Push/Pull

1 Bar Muscle Up

1200 Meter Run

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