2.24.2015

SWOD

Tabata situps (hold plank on rest)

WOD

Partner Switch (16 min EMOM)

Partner#1:
5 pullups
10 pushups
15 squats

Partner#2
10 hang power clean 95/65 comp= 115/75
10 walking lunges
10 box jumps

Cool Down:

250 Meter row
Band Stretch
Couch Stretch

SPARTAN RACE WOD OPTION

“Beast”

Run 5 Miles
50 Burpees
30 Bar Muscle Ups (Mod= 60 Pullups)
10 Ring Muscle Ups (Mod = 20 Ring Dips)

“Super”

Run 3 Miles
50 Burpees
20 Bar Muscle Ups (Mod= 40 Pullups)
7 Ring Muscle Ups (Mod= 14 Ring Dips)

“Sprint”

Run 1 Mile
50 Burpees
10 Bar Muscle Ups (Mod= 20 Pullups)
5 Ring Muscle Ups (Mod= 10 Ring Dips)

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