7.10.2018

SWOD

Overhead complex:
2 sets: (5 minute recovery btw) 10 Push jerk
*1 sec pause at the top of every rep *go off of feel

 WOD
 “Neo”

For time:
15 Clean and jerks (155/105)
*1 sec pause at the top of each rep
20 Burpees
400m run
*7 minute recovery and repeat.
*this workout is an ALL OUT pace workout

Spartan WOD
Bike 1 Mile
Run 1600 Meters
30 Burpees
Bike .7 Miles
Run 800 Meters
20 Burpees
Bike 1/2 Mile
Run 400 Meters
10 Burpees

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