3.8.2016

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PC: Steve Arnoldus

SWOD
9 Minutes
0,3,6 = 2 Rope Climbs
1,4,7 = 5 Muscle Ups
2,5,8 = 20 KB Swings 53/35

WOD
“Jackie”

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

SPARTAN
Run 1600 Meters
50 Burpees
Run 800 Meters
30 Strict Pullups
Run 400 Meters
10 Bar Muscle Ups
Run 200 Meters

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