spectrumfitmo1/21/19
Warm up
3 rounds
5 push ups
10 sec bar hangs
20 bar taps
Strength: 3 position KB or DB carry
(farmer, front wrack, & over head)
Build up to 4 or 5 sets
WOD
For 10 min
20 box jumps/step ups
15 thrusters
10 pull ups
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Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,
90