10.13.2016

SWOD
The Pullup (Practice time for those yet to get them)
– Butterfly
-Kipping
-Strict
Strength Portion for those with Strict Pullups:
EMOM 10 Minutes
3-5 Strict weighted Pullups
-Increase weight each round

WOD
2-4-6-8-10-8-6-4-2
Alternating Pistols
KB Swings 70/53
Deadlifts 225/155

SPARTAN
200 Meter Overhead Lunge 25/15
100 Cal Row
50 Cal Bike
25 Strict Pullups

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