Spartan WOD for Sunday, 03.17.13

Spartan WOD for Sunday, 03.17.13

Difficulties mastered are opportunities won. -- Winston Churchill Get out of your comfort zone. Main Set: Carry a back pack with 30% of your bodyweight (fill it with sand bags, water bottles, bricks, etc...). During a 3-5 mile hike: 6-8 alternating leg step ups on raised box or stairs 6-8 Squats 6-8 dead lifts (lift sandbag) Recover between each set -- 3 sets Plank for 10-60 seconds 4-20 pushups (modified if needed) 4-20 tricep dips Recover between each set -- 3 sets Take pack off and use as weight. 6-8 over head squats 6-8 over head push presses Be sure to warm up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense