5.22.2017

SWOD
1-Rep Max Overhead Squat

WOD
“Spartacus WOD Hephaestus”
50 Deadlifts
50 Double Unders
40 Hang Power Cleans
50 Double Unders
30 Shoulder to Overhead

Rx 115/75

METCON
1 min per station, 6 rounds
Station 1: 400 m. run to wall sit
Station 2: DB Plank rows
Station 3: 10m OH plate lunges w/ 3 squats every 10m
Station 4: Banded plank jumps (Start in plank position with doubled band above knees on thighs, legs come forward and back)
Station 5: TRX leg curls

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