300

This WOD was made famous by Mark Twight from Gym Jones who designed the training program for the actors in the movie “300”. Even if you missed the film, this little workout can give you a sense of accomplishment any day…

Warm-up
Tabata Swim – 8×20 sec freestyle sprint, 10 sec rest
Strength
Wendler Squat Clean [125+]
Benchmark WOD “300”
25x Pull-ups
50x Deadlift @ 135#
50x Push-ups
50x Box Jump @ 24″ box
50x Floor Wiper @ 135#
50x KB Clean and Press @ 36#
25x Pull-up
[TIME: 17:46]
Endurance
– 8 x 500 row