11.14.2017

SWOD
3 Rounds on each
Bike Sprints
Row Sprints
1 Minute On 30 Seconds off
Tabata scoring

WOD
4 Rounds
400 Meter Run
10 Ring Dips
15 Hand Release Pushups
20 Ab mat Situps

SPARTAN
300 Meter Med ball Carry 20/14
300 Meter Plate Carry 45/35
300 Meter KB Farmer Carry 53/35
300 Meter Bear Hug D-Ball Carry 70/50
*Each drop complete 5 burpees on the spot.

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