WOD
 | Fri, Jul 29 2016 |  |
| 300 Spartan | On-Ramp Day 12 |
300 Spartan
(Time,  Hero WODs)
Workout used by the cast of the Spartan movie
25 Pullups
50 Deadlifts 135/95
50 Pushups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 Single Arm KB Clean & Jerk 35/18
25 Pullups
| 0% |  | |  | 0% |
| Tim | 21:02 Rx | | | Wayne | 24:00 Rx | | | Brooke | 20:57 | Ring rows/knee push-ups | | Nino | 25:30 | 95# |
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On-Ramp Day 12
(Time, Onboarding)
Warm-Up
Movement Introduction
- Headstand/Handstand
- Handstand Pushup
- Kettlebell Clean/Jerk
WOD:
- 200m Run
- 15-12-9 of Squat/Body Row/Pushup
- 200m Run
| 0% | | | | 0% |
Planned: Sun,Mar10,2019 Thu,Mar7,2019 Tue,Mar5,2019 Sun,Dec16,2018 Sat,Dec15,2018 Tue,Nov6,2018 Sat,Jun2,2018 Tue,May22,2018 Sun,Feb11,2018 Fri,Feb9,2018 Tue,Dec5,2017 Thu,Nov30,2017
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