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#2492 – Spartan Up

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Wednesday 12/14/16

Spartan Race

Join MICF and sign up on Sunday 4/22 from 9-10 time slot. Select
“mercer island dream team”! And as the video says… NO Excuses!!


Programming Note: 
If there is a large class, more than about 8 people, split the group and half start with the strength and half on the WOD and then switch after 16:00

Strength
5 Rounds
100′ sled pull -hand over had w/ rope – Push Back 135/95#
5 D-balls or Sandbag Ground to Shoulder


WOD
4 Rounds
1 minute at each for max reps

Assault bike
row
Double Unders
Rest