Today a Spartan WOD. I did this one before, it still kills me!

My time for one (and only) round: 13:53.4

Warmup: Jump Rope - 2 minutes Stretch all Major Muscle Groups ( I did the Insanity warming up)

Workout: 
15 Pushups 
20 Jump Squats 
15 Tricep Dips 
20 Gobble Squats with Alternating Reverse Lunges 
15 Decline Pushups 
20 Split Jump Squats 
15 Military Pushups 
20 Broad Jumps 
15 Dive Bomb Pushups 
20 Athletic Stance X Band Side Steps (10 each direction) 
30 Brazilian Ab Twists 
20 Straight Leg Sit-Up to V-Up 
30 Bicycle Crunches 
MAX Pullups 
REPEAT 

Sprint Training: 1-2 Rounds 
Super Training: 3-4 Rounds 
Beast Training: 5-6 Rounds 

( I wonder if I ever will become a Beast, 5-6 rounds, are you kidding me?)

Cool Down: 1-2 mile jog between 60-70% of competition pace, Stretch All Major Muscle Groups

The jog was a big test, to see how my knee is doing. Not good, after 1K it already started to hurt.