spectrumfitmo8/13/19
Warm up
row 500m
warm up movements for WOD
8 min AMRAP
200m sprint
10 DB snatch
30 sec squat hold
8 min AMRAP
25 DU/50 single unders
30 sit ups
8 min AMRAP
6 box jumps/step ups
14 KB swings
30 sec hollow body hold
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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
150
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push 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,
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