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