11.16.2017

SWOD
8 EMOM
Even:
3 Snatch Balances @ 70% of OHS Max
Odd:
10 Med Ball Cleans

WOD
500 Meter Row
Then:
3 Rounds
3 Wall Walks
15 Overhead Squats 95/65
Then:
500 Meter Row

Cashout
5 Rounds
Bike for calories
Sprint 20 Seconds on 20 Seconds off

SPARTAN WOD
Bike intervals
10 Rounds
10 Cal Bike
20 Meter farmer carry 53/35
Rest 1 minute
*Score is slowest round

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