SWOD

Push/Split jerks 5x3 prog increase wt

(work on your form and increase weight slowly)

WOD

2 rounds

40 Deadlifts Rx 225/155 Comp 255/175

200 m run

20 ring rows

200 m run

5 rope climbs

200 m run

SPARTAN WOD OPTION

Run 1 mile

25 Mountain Box Jump overs (MBJO) (Set up three boxes 20", 24", and 30"; Jump over each box height = 1 MBJO)

Row 1,000 Meters

30 Hand Release Pushups

30 Toes 2 Bar

30 Strict Pullups

Run 1 Mile