SWOD
Tabata situps (hold plank on rest)
WOD
Chipper (true chipper format. Choose where you start and how you break it up)
50 Box jumps 24/20
50 Calorie Row
50 Mountain Climbers (2 for 1)
50 Shoulder to overhead 95/65
50 Pullups
Run 800 Meters
Spartan WOD OptionRun 200 Meters10 Tire Flips30 Tire box jumpsRun 400 Meters200 meter Overhead Plate Carry 35/25Run 800 Meters100 Meter walking lungesRun 1 mile