Check out tis video of Tony Blauer discussing the S.P.E.A.R. system. Don’t forget, we will be having a free session after the Noon WOD on Saturday. Check this out!

S.P.E.A.R. for Personal Defense

Today’s Workout:

Every minute, on the minute, for 10 minutes, perform 2 Front Squats. Work up to a heavy double.

rest 5 minutes, then:

AMRAP 15 Minutes:

10 Burpees

10 Toes to bars (or rings if you’re feeling nimble)

10 Box Jumps (24/20)