AUG 14 - WOD

AUG 14 WOD - SPARTAN UP FOR SPARTAN RACE

W.U x 2
25 JJ
10 Pull Ups
15 BS O.H Squats
10 Push Ups
15 BS DeadLifts

CORE
80:20 Planks 2 Complete rounds (front,side,side,back)

W.O x 5 Rounds

0.6 of a mile on the treadmill
5 Tire Flips
10 Burpees
10 Push Ups

When your done you will have ran 5km

If there are not enough treadmills for firefighters
89 station - Run 4 Laps per Round
87 station - Run 4 Laps per Round
88 station - Run 6 Laps per Round