11.2.2017

SWOD
5×3
Clean Pulls
First set at 90%… Increase each round finishing around 105%
Then:
Front Rack holds off rack for 20 seconds
3 Rounds
Rd1 = 100%
Rd2 = 105%
Rd3 = 110%

WOD
“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring Dips

SPARTAN
3 Rounds
200 Meter Log Carry
20 Burpees over the log
20 Calorie Ski

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