3.15.2016

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Gymnasty SWOD
3 Stations
9 MINUTE EMOM
Minutes 0,3,6: 10 Strict Pullups
Minutes 1,4,7: 10 Strict Handstand Pushups (Or Kipping HSPU)
Minutes 2,5,8: 10 Strict Ring Dips

WOD
For time:
1 round of:
30 Wall Balls 20/14
15 ring dips (comp=Muscle up into Ring dip)
500 Meter Row
Then, 2 rounds of:
20 Wall Balls 20/14
10 ring dips
250 Meter Row
Then, 3 rounds of:
10 Wall balls 20/14
5 ring dips
125 Meter Row

SPARTAN WOD
3 Rounds
50 Calorie Assault Bike
40 Meter Bear Crawl
30 KB Swings
20 Burpee over kettle bells
10 Strict Pullups

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