4.19.2018

SWOD
3 Rounds
Every 90 seconds
3 Pause Squat Cleans
75%-80%-85%
4-second pause at bottom of squat

WOD
50/40 Cal Bike
3 Rounds
200 Meter Run
10 Double Dumbbell Cleans 50/35
10 Double Dumbbell Rack Lunges 50/35
3 Ring Muscle Ups (Substitute 6 c2b pullups+ 6 Ring Dips)

Spartan
Run 1 Mile
40 Meter Lunges
40 Situps
40 Pushups
Run 800 Meters
30Meter Lunges
30 Situps
30 Pushups
Run 400 Meters
20Meter Lunges
20 Situps
20 Pushups
Run 200 Meters
10Meter Lunges
10 Situps
10 Pushups

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