8.18.2015

SWOD

Tabata situps (hold plank on rest)

WOD

Chipper (true chipper format. Choose where you start and how you break it up)

50 Box jumps 24/20

50 Calorie Row

50 Mountain Climbers (2 for 1)

50 Shoulder to overhead 95/65

50 Pullups

Run 800 Meters

Spartan WOD Option
Run 200 Meters
10 Tire Flips
30 Tire box jumps
Run 400 Meters
200 meter Overhead Plate Carry 35/25
Run 800 Meters
100 Meter walking lunges
Run 1 mile

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