7.20.2017

SWOD
Back Squats
5×3 Pause Squats @ 70% (5 Second pause at the bottom)

Throwback to 7.18.2013

WOD

 10 Thrusters 95/65

30 Box Jumps 24/20

10 Thrusters

30 Sumo Deadlift High Pulls 95/65

10 Thrusters

30 Walking Lunges

10 Thrusters

30 Burpees

10 Thrusters

800 Meter Run

Spartan WOD
5-4-3-2-1
Rope climbs
Run 800 meters in between rounds

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