8.11.2016

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SWOD
Complex
Clean Pull + Clean and Jerk
3 @ 60%
3 @ 70%
3 @ 80%

WOD
500 Meter Row
35 Push Presses 95/65
25 Bar Hopping Burpees
15 Situps
5 Deadlifts 315/215
400 Meter Run

SPARTAN WOD
50 Meter Sled Push (Empty Sled)
Run 200 Meters
50 Meter Sled Push (men add 45, women add 25)
Run 400 Meters
50 Meter Sled Push (Add weight again)
Run 600 Meters
50 Meter Sled Push (Add weight again)
Run 800 Meters
50 Meter Sled Push (Add Weight Again)

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