spectrumfitmo
- Jul 22, 2019
- 1 min read

7/23/19

Warm up

3 rounds

100 m run

20 shoulder taps

20 plank jacks

strength

Front Squat

4x 3

WOD

4 Rounds

1 min box jump

1 min push up

1 min ball slams

1 min cal row

1 min rest

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Oct 14, 2019

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Oct 11, 2019

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,