Wednesday, November 6, 2013

11/07/13


  • SWOD: Hang clean 5-5-5-5-5

  • Teams of 2 or 3 (one partner working at a time)
  • *all partners will run together
  • **teams of 3 will add half of the total rep count (ie: 150 pullups or 50 per person)

  • 100 M run
  • 100 Pullups
  • 200 M run
  • 100 American Swings (70/53)
  • 400 M run
  • 50 alternating Pistols / 150 air squats
  • 800 M run
  • 20 Muscle Ups / 40 strict pullups & 40 dips

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