11.10.2015

SWOD
BACK SQUATS 4X3 @ 85% 10 WEIGHTED GOOD MORNINGS BETWEEN SETS

WOD
500 Meter Row
Then:
2 Rounds
30 Hand Release Pushups
20 Ring Dips
10 Handstand Pushups

SPARTAN WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Overs
Strict Pullups
In between every round complete 20 Meters of bear crawls and 150 Meter Row

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