8.7.2018

SWOD
20 Minutes
5-rep Max Back Squat

WOD
10-20-30-40-50
Air Squats
Situps
*Between rounds Run 300 Meters/Bike 20/15 Cals*
*You’ll either start with a bike or a run. The next round you will do the other.*

Spartan WOD
Row 1000 meters
30 Burpees over the Rower
30 Strict Pullups
Row 800 Meters
20 Burpees Over the Rower
20 Strict Pullups
Row 600 Meters
10 Burpees Over the Rower
10 Strict Pullups

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