9.15.2015

By

SWOD

Strict Press 6x2 @ 85%

WOD

12 MIN AMRAP

5 RING MUSCLE UPS

10 SHOULDER TO OVERHEAD 115/75 COMP= 155/105

10M SLED PUSH 225/180

Ring Muscle up modification order:

1for1 Bar Muscle Ups2for1 Ring Rows

SPARTAN WOD OPTION

Run 1 Mile400 Meter Double Front Rack KB Carry 53/35400 Meter Double KB Farmer Carry30 KB PushupsRun 1 Mile

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