5.23.2017

SWOD
Find your 1-Rep Max
Clean and Jerk

WOD
12 Minute EMOM
Minutes 0, 3, 6, 9
Pullups
Minutes 1, 4, 7, 10
Box Jumps 24/20
Minutes 2, 5, 8, 11
Ring Dips

SPARTAN
Run 200 Meters
Run 400 Meters
Run 600 Meters
Run 800 Meters
Run 1000 Meters
Rest 90 secondsĀ in between each of these. This rest is mandatory. The goal here is to give you enough rest so that you can go full speed on the runs.

Leave a Reply

Your email address will not be published. Required fields are marked *