/var/www/html/wp-content/themes/Divi/single.php Monday Febuary 14, 2011 | Spartan CrossFit

Strength: Squat 5-3-1 75-85-95%

WOD:

“St. Valentine’s Day Massacre”

14 rounds Tabata run

then:

28-14-7-14-28 rounds of:

AbMat Situps (add med ball if you want too)

Squat Cleans/ Split Jerk (50% BW)

Lateral jumps over the Bar (over and back = one rep)

Foundations WOD:

200m Run/Row

15-12-9 rounds of Squat, Push-ups, Ring Rows

200m Run/Row