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Spartan SGX Training – Wednesday July 10th, 2019 at 7:00pm “Mercy Rule”

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Spartan SGX WOD

Mercy Rule (Part 1) (Calories)

5:00 AMRAP

Max Calories on Assault Bike / Rower
-5:00 Rest Before Part 2-

Mercy Rule (Part 2) (AMRAP – Rounds and Reps)

10:00 AMRAP

20 Double Unders

10 Hand-Release Pushups

10 Mountain Climbers

5 Atlas Stone Squats (93#/73#)

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry
-5:00 Rest Before Part 3-

Mercy Rule (Part 3) (Calories)

5:00 AMRAP

Max Calories on Assault Bike / Rower
-5:00 Rest Before Spartan Finisher-

Spartan Finisher

Grip – Lactate Tolerance (No Measure)

5 Rounds:

0:20 Dead Hang

0:40 Double Kettlebell Hold (53#/35#)

-No Rest Between Rounds/Reps-