SWOD
tabata-seated press with bar only
WOD
30 body blasters (Rx=Burpee + Pullup + Knees to Elbow, Comp = Burpee + C2B Pullup + Knees To Elbow)
30 power cleans (Rx= 115/80 comp= 135/95)
30 unloaded walking lunges
30 back squats (Rx= 115/80 comp= 135/95)
SPARTAN WOD OPTION
Run 1 Mile
50 Strict Pullups
50 Toes 2 Bar
Run 1 Mile
While doing your Strict Pullups and Toes 2 Bar you must complete 3 Burpees every minute on the minute.