3.15.2016

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Gymnasty SWOD3 Stations9 MINUTE EMOMMinutes 0,3,6: 10 Strict PullupsMinutes 1,4,7: 10 Strict Handstand Pushups (Or Kipping HSPU)Minutes 2,5,8: 10 Strict Ring Dips

WODFor time:1 round of:30 Wall Balls 20/1415 ring dips (comp=Muscle up into Ring dip)500 Meter RowThen, 2 rounds of:20 Wall Balls 20/1410 ring dips250 Meter RowThen, 3 rounds of:10 Wall balls 20/145 ring dips125 Meter Row

SPARTAN WOD3 Rounds50 Calorie Assault Bike40 Meter Bear Crawl30 KB Swings20 Burpee over kettle bells10 Strict Pullups

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