Spartan WOD for Sunday, 9.16.12

You’ve seen the Spartan 300 before.  But this time you should up your weekend mileage by getting in a solid run before breaking into this strength routine.  Block off a good 1-2 hours for a solid session of full body conditioning.  Beginners, go for a 30 minute run and then select 5 exercises of the 15 below to perform.

Run 30 to 90 minutes, then perform the Spartan 300

1. 30 Burpees
2. 30 Burpee/Pullups
3. 30 Pullups
4. 30 Box jumps
5. 30 Medicine Ball Squat Throws
6. 100 Jumping Jacks
7. 300 crunches
8. 30 body weight squats
9. 30 side kicks (each side)
10. 30 jumping lunges
11. 30 curls
12. 30 Tricip overhead presses
13. 30 frog jumps
14. 30 squat jumps
15. 3 x rope climbs

 

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