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)