SWOD

8 Min EMOM

3 Deadlifts @ 80%

WOD

"Nancy"

Five rounds for time of:

Run 400 meters

15 Overhead Squats 95/65

SPARTAN WOD OPTION

5 ROUNDS

800 METER RUN

5 TIRE FLIPS

40 METER WALKING LUNGES

3 BAR MUSCLE UPS (SUB 10 C2B PULLUPS)

2 ROPE CLIMBS

1 RING MUSCLE UP (SUB 10 RING DIPS)