4.22.13 "Spartan 300 WOD" Partner WOD

SWOD:

Wide Grip Bench - 1x8@40%, 2x8@50%

MU/MU Progression - 4x8

Strict Press - 1x8@30%, 2x8@40% of your 1RM Jerk

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

WOD:

Partners must complete:

  • Pullups - 25 reps
  • Barbell Deadlift with 135/95 lbs. - 50 reps
  • Pushups - 50 reps
  • 24-inch Box Jumps - 50 reps
  • Floor Wipers - 50 reps
  • KB Single-Arm Clean-and-Press  - 50 reps
  • Pullups - 25 reps

-the doll