5/30/14 Spartan Shirt $$$ Due Today (Give to the coach)

Dede and Anna working the dips!!!

Dede and Anna working the dips!!!

SWOD:

Front Squat

3 x 5

WOD

Dumbell Snatch Ladder (Death By Snatch Ladder)

EMOTM (every minute on the minute) 1 each arm

TWO ROWS:  

ROW #1.  20#, 25#, 30#….45#, 50#

ROW #2.  50#, 55#, 60#…..95#, 100#

*Stronger Athletes will start on row #2

**If you finish row #1 proceed to row #2

***When you fail to lift the weight with each arm within the minute or complete 100# immediately:

ROW 750 Meters

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