8.1.2017

SWOD/Warmup
3 Rounds at each station
3 Stations (1 minute 15 Second transition at each station; teams of 3)
Calorie Row
Double Unders
3 Back Squats @ 70%
Score is Double Unders + Calorie Row

WOD
30 Pullups
30 Box Jumps 20 inches
30 Jumping Air Squats
Run 400 Meters
20 C2B Pullups
20 Box Jumps 24 inches
20 Jumping Air Squats
Run 400 Meters
10 Bar Muscle Ups
10 Box Jumps 30 inches
10 Jumping Air Squats
400 Meter Run

SPARTAN
Run 1 Mile
400 Meter Dumbbell Farmer Carry 50/35
100 Meter Burpee Broad jump
50 KB SDHP 53/35
Run 1 Mile

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