12.28.2017

SWOD
1-Rep Max Clean

WOD
10 Minute AMRAP Ladder
Complex = Deadlift-Hang clean-Front Squat-Push Press-Back Squat-Push Press from the back
1 Unbroken Complex
5 Ring Dips
10 Pullups
2 Unbroken Complexes
5 Ring Dips
10 Pullups
3 Unbroken Complexes
5 Ring Dips
10 Pullups
AND SO ON UNTIL TIME IS UP.
During the unbroken sets… If you break, Complete 5 bar hopping burpees before beginning the unbroken set over.
Rx weight = 135/95
*Score is total reps completed. 1 complex = 1 rep…

SPARTAN
1000 Meter Row
Then:
5 Rounds
25 Deadlifts 135/95
25 Bar hopping burpees
Then:
1000 Meter Ski

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