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Spartan SGX Training – Monday January 13th, 2020 at 7:00pm “Heavy Burden”

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Spartan Strength

Pull Up EMOM (AMRAP – Reps)

On the Minute × 9:

0:00 – 1:00

5 Eccentric Pull Ups

-0:05 Negatives-

1:00 – 2:00

0:15 Isometric Pull Up Hold

-Hold at Top of Pull Up, Chin Over Bar-

2:00 – 3:00

0:30 Max Ring Rows

-Feet Elevated, 0:01 Pause at Top-

Spartan SGX WOD

Heavy Burden (5 Rounds for time)

5 Rounds, Each For Time:

200m Sandbag Run

10 Sandbag Power Cleans

10 Sandbag Alternating Shoulder Slams

200m Sandbag Run

-1:30 Rest Between Rounds-

-Sandbag Rx: 75#/50#-