spectrumfitmo2-13-19
Warm up:
2 rounds
15 moutain climbers
10 russian twists
5 burpees
Strength:
Strict press
5x5
WOD
For 10 min
Even min - 15 kb swings 53/35
Odd min - max effort burpees
*score is total burpees
(start w kb swings)
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See AllWarm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
210
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170
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,
100