1.21.2015

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SWOD

Burgener Clean Warm up- can add low weight

WOD

3 Rounds

Min1:Max Effort 10 M Sprint w/Medball 20/14

Min2: Max Effort KB Snatches 53/35

Min3: Ring Rows

Min 4:Med ball sit ups-against wall

Min 5: Rest

SPARTAN WOD OPTIONRUN A 5K FOR TIME

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