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.