SWOD
push press 2x3@80%
then push jerk (increase wt) 2x3
WOD
Chipper (This WOD may be broken up anyway you would like)
50 DUs
500 m row
5 Rope Climbs
50 Ring dips
50 kettle bell russian twists 53/35
50 box jumps 24/20
50 m bear crawl
SPARTAN RACE WOD OPTION
"Beast"
3 Rounds
2 Mile Run
180 Meter Bucket carry
3 Legless Rope Climbs
"Super"
3 Rounds
1 and a half Mile Run
180 Meter Bucket carry
3 Rope Climbs
"Sprint"
3 Rounds
1 Mile Run
180 Meter Bucket carry
3 Rope Climbs