3.1.2018

SWOD
5 Minutes to find:
AHAP Weighted Pullup
Rest 2 Minutes
5 Minutes to find:
AHAP Weighted Ring Dip
*Score is combined weights of your heaviest Pullup and heaviest Ring Dip*

Rest 3 Minutes

WOD
For Time:
40 Situps
30 Box Jumps 24/20
20 Weighted Box Step ups (Dumbbells 50/35 on 20″ box)
10 Strict Handstand Pushups
20 Weighted Box Step ups (Dumbbells 50/35 on 20″ box)
30 Box Jumps 24/20
40 Situps

Spartan
1 Mile Bike
30 box overs
1600 Meter Row
30 Box overs
1600 Meter Ski Erg
30 Box Overs

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