9.29.2016

SWOD

Bring Sally Up
Back Squats @ 135/95
Anyone who is able to do the whole song will get something free out of the vending machine!

WOD
500 Meter Row
Then:

21-15-9
Toes 2 Bar
Slurpee (Slam Ball Burpee)

Then:
500 Meter Row

SPARTAN WOD
Run 1 Mile
30 Burpees
Run 1 Mile
30 Calorie Row
Run 1 Mile
5 Bar Muscle Ups
15 Calorie Assault Bike
25 Calorie Row
35 Toes 2 Bar

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