1.27.2015

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10700431_594533194002227_2553711185616598782_o

SWOD

Front Squats 3x2 @ 85%

WOD

"Coach Dan's Birthday WOD"

2 Rounds (Em and Dan)

1 Muscle Up (Mod with 2 C2B Pullups or 3 Pullups) (Month)

27 Front Rack Weighted walking lunges 135/95 (Day)

31 Overhead Squats 135/95 (Age)

SPARTAN WOD OPTION

Run 2 Miles

10 Bar Muscle Ups

100 Meter bear crawl

80 Meter Crab Walk

60 Meter Sprint

40 Meter Alligator Crawl

20 Meter Burpee Broad Jump

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