6.30.2016

By
November 6, 2020

SWODOverhead Squats5@50%5@60%5@70%

WOD3 Rounds10 Snatches 95/6515 Strict Knees to Elbow20 Pistols (alternating one-legged squats) (Scaled = 40 Air Squats or scale with candlestick pistols or on a box)Run 400 Meters

SPARTAN5 Pushups to on hands plank for 30 seconds10 Pushups to on hands plank for 30 seconds15 Pushups to on hands plank for 30 seconds20 Pushups to on hands plank for 30 seconds*Every time your knees touch the ground run 400 Meters*5 4-count flutter kicks to 6-inch hold for 30 seconds10 4-count flutter kicks to 6-inch hold for 30 seconds15 4-count flutter kicks to 6-inch hold for 30 seconds20 4-count flutter kicks to 6-inch hold for 30 seconds*Every time your feet touch the ground run 400 Meters*

Begin and end with an 800 Meter Run

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