9.27.2016

SWOD
Pullup and Muscle Up skills work
-Slow down and break down the movement to become more proficient.
Use this time to ask the coach questions and work on your gymnastic deficiencies. Also use this time to set up for the workout.

WOD (25 Minute Cap)
25 Hand release Pushups
50 one for one Russian twists w/kb 44/26
25 Hand release Pushups
40 Pullups
25 Hand release Pushups
400 Meter Run
25 Hand release Pushups
20 Shoulder to Overhead 115/75
25 Hand release Pushups
10 Power Cleans 185/125

SPARTAN
Run 1 Mile
30 Burpee Bar Muscle Ups
Run 1 Mile

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