SWOD

5 Rounds

100 Meter Row Sprints

Rest 1 minute in between attempts

(Score is slowest time)

WOD

400 Meter Run Buy-in

10-9-8-7-6-5-4-3-2-1

Deadlifts

Rx 205/145

Comp 245/165

1-2-3-4-5-6-7-8-9-10

Box Jumps

Rx 24/20

Comp 30/24

Finish with 400 meter run

SPARTAN WOD OPTION

5 Rounds

400 Meter Run

20 Burpees

20 Toes to Bar

1 Rope climb