11.29.2016

SWOD
Snatch Balance
5@75%
3@85%
1+@95%

WOD
21-15-9
Box Jumps 24/20
Toes 2 Bar
15-12-9
Shoulder to Overhead 135/95
Wall Balls 20/14 Comp= 50/30 (Slam Ball)
9-6-3
Hang Squat Cleans 185/125
Ring Dips

SPARTAN WOD
2000 Meter Row
200 Double Unders
20 Burpees
20 Bar Muscle Ups
5 Peg Board Ascents or 10 Rope Climbs

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