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Spartan Race Workout of the Day 4-30-11

Spartan Race Workout of the Day 4-30-11

2011-04-30
Source: Spartan Race


This WOD is dedicated to the folks in GA becoming Spartans tomorrow! If you're not racing...you best be training. Hard!

Here's a good mix of strength and speed. Focus on quick transitions.

20 min jump rope
......
Run 1-2m tempo

5 X 30-40 lunges w/free weights

3X10-30 push-ups

Run 1-2 m tempo

5X30-40 calf raises with free weights

3X10-20 pull ups

5X30-40 squats, free weights

Run 1-2 m tempo





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