2.16.2015

SWOD

push press 2×3@80%

then push jerk (increase wt) 2×3

WOD

Chipper (This WOD may be broken up anyway you would like)

50 DUs

500 m row

5 Rope Climbs

50 Ring dips

50 kettle bell russian twists 53/35

50 box jumps 24/20

50 m bear crawl

SPARTAN RACE WOD OPTION

“Beast”

3 Rounds

2 Mile Run

180 Meter Bucket carry

3 Legless Rope Climbs

“Super”

3 Rounds

1 and a half Mile Run

180 Meter Bucket carry

3 Rope Climbs

“Sprint”

3 Rounds

1 Mile Run

180 Meter Bucket carry

3 Rope Climbs

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