8.10.2017

SWOD
1-Rep Max Deadlift

WOD
Rx Version:
3 Rounds
1 Minute at Each station with no transition time between
-Pullups
-Hang Power Cleans 115/75
-Box Jumps 24/20
1 Minute Rest between rounds
Rx+ Version:
-Bar Muscle Ups
-Hang Power Cleans 155/105
– Box Jumps 30/24

SPARTAN
Run 200 Meters
10 Bar Muscle Ups
Run 300 Meters
8 Bar Muscle Ups
Run 400 Meters
6 Bar Muscle Ups
Run 800 Meters
4 Bar Muscle Ups
Run 1600 Meters
2 Bar Muscle Ups

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