2.24.2015

By

SWOD

Tabata situps (hold plank on rest)

WOD

Partner Switch (16 min EMOM)

Partner#1:5 pullups10 pushups15 squats

Partner#210 hang power clean 95/65 comp= 115/7510 walking lunges10 box jumps

Cool Down:

250 Meter rowBand StretchCouch Stretch

SPARTAN RACE WOD OPTION

"Beast"

Run 5 Miles50 Burpees30 Bar Muscle Ups (Mod= 60 Pullups)10 Ring Muscle Ups (Mod = 20 Ring Dips)

"Super"

Run 3 Miles50 Burpees20 Bar Muscle Ups (Mod= 40 Pullups)7 Ring Muscle Ups (Mod= 14 Ring Dips)

"Sprint"

Run 1 Mile50 Burpees10 Bar Muscle Ups (Mod= 20 Pullups)5 Ring Muscle Ups (Mod= 10 Ring Dips)

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