7.12.2018

SWOD
Power Clean
20 minutes to build to a 1 Rep Max
*no more than 2 fails

WOD
5-4-3-2-1
Power clean (205/145)
Bar facing burpees

2 minutes rest

1 Round
30/20 Cal assault bike
30 Pull ups

2 minutes rest

5-4-3-2-1
Power clean (205/145)
Bar facing burpees

SPARTAN WOD
2000 Meter Row
50 Meter Sled Push 90/45
5 Bar Muscle Ups
1500 Meter Row
40 Meter Sled Push
4 BMU
1000 Meter Row
30 Meter Sled Push
3 BMU
500 Meter Row
20 Meter Sled Push
2 BMU

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