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