11.15.2016

SWOD
Push Press
3@70%
3@80%
3+@90%

WOD
2-4-6-8-10-8-6-4-2
Handstand Pushups
C2B Pullups
Hang Power Cleans 145/100

Comp= At the end of the WOD complete 10 Ring Muscle Ups (this will be part of your time)

SPARTAN
25 Hand release Pushups
Run 200 Meters
25 Burpees
Run 400 Meters
25 Strict Pullups
Run 800 Meters
50 Meter Alligator Crawl
1 Mile Run

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