20140518-192223-69743667.jpg

W1: Sled push 50% of your body weight 50m rest the time it took....(x6) W2: 1600m row or/swim or/run

W3: 3 rope climbs, 50 box step ups, 200m farmer carry (walk), 30 bar touching burpees, 1 monkey bar, 1000m row or(1 mile run), 10 ring rows/10 ring dips (scale up to 10 MU's), 200m sled push (45/25), 1000m row or(1mile run)

W3 can easily be scaled if you are not competing in the Spartan Race in June.

Comment