6.30.2016

SWOD
Overhead Squats
5@50%
5@60%
5@70%

WOD
3 Rounds
10 Snatches 95/65
15 Strict Knees to Elbow
20 Pistols (alternating one-legged squats) (Scaled = 40 Air Squats or scale with candlestick pistols or on a box)
Run 400 Meters

SPARTAN
5 Pushups to on hands plank for 30 seconds
10 Pushups to on hands plank for 30 seconds
15 Pushups to on hands plank for 30 seconds
20 Pushups to on hands plank for 30 seconds
*Every time your knees touch the ground run 400 Meters*
5 4-count flutter kicks to 6-inch hold for 30 seconds
10 4-count flutter kicks to 6-inch hold for 30 seconds
15 4-count flutter kicks to 6-inch hold for 30 seconds
20 4-count flutter kicks to 6-inch hold for 30 seconds
*Every time your feet touch the ground run 400 Meters*

Begin and end with an 800 Meter Run

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