1.5.2017

WOD
3 Minute Max Wall Balls 20/14
Rest 2 Minutes
Then:

7 Minute AMRAP
3 Thrusters 95/65
3 Toes 2 Bar
6 Thrusters
6 T2B
9 Thrusters
9 T2B
So on and so forth.

*Score is total reps

Rest then complete Strength WOD

SWOD
3 Rounds
5 Strict Press @ 80% of max
Then immediately into one of the following:
1. Max effort Strict ring muscle ups followed by max effort kipping Ring Muscle ups
2. 10 Strict Ring Row to MU Transition followed by 10 Ring Dips
3. 10 Sumo Deadlift High Pulls 95/65 followed by 10 box dips (On the SDHP focus on the hip pop and the late elbow bend)

SPARTAN
10-9-8-7-6-5-4-3-2-1
Burpees over rower
Calorie Row
Calorie Bike
Strict Pullups

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