November 6, 2020

WOD3 Minute Max Wall Balls 20/14Rest 2 MinutesThen:

7 Minute AMRAP3 Thrusters 95/653 Toes 2 Bar6 Thrusters6 T2B9 Thrusters9 T2BSo on and so forth.

*Score is total reps

Rest then complete Strength WOD

SWOD3 Rounds5 Strict Press @ 80% of maxThen immediately into one of the following:1. Max effort Strict ring muscle ups followed by max effort kipping Ring Muscle ups2. 10 Strict Ring Row to MU Transition followed by 10 Ring Dips3. 10 Sumo Deadlift High Pulls 95/65 followed by 10 box dips (On the SDHP focus on the hip pop and the late elbow bend)

SPARTAN10-9-8-7-6-5-4-3-2-1Burpees over rowerCalorie RowCalorie BikeStrict Pullups

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