12.22.2016

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November 6, 2020

WOD15 Minute CAP15-12-9-6-3Hang Power Snatches 95/65Hand Release Pushups1 Rope Climb after each round

5 Minute Rest after capThen:

SWOD6 RoundsFirst 3 Rounds:3 Full Snatches (Squat Snatch) @ 80%Last 3 Rounds5 Deadlifts @ 80%Immediately following each set complete a max unbroken set of Bar muscle ups (If you don't have bar muscle ups complete max set of ring rows (Minimum 5))

SPARTANBundle Up and Run 1 Mile200 Meter Sled Push 135/90Row 1000 Meters100 Meter Overhead Walking Lunge 45/25Bike 2 Miles

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