6.23.2016

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SWOD
Overhead Squat
5@75%
3@85%
1+@95%

WOD 25 Minute Cap
Run 600 Meters
50 Box Jumps 24/20
40 Ring Dips Comp = Muscle Up into set
30 Power Cleans 115/75 Comp=135/95
20 Front Rack 20 inch Box Step Ups 115/75 Comp =135/95
10 Bar Muscle Ups
Run 600 Meters

SPARTAN
Run 5 Miles for Time

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