Happy Birthday Spencer!

Row or Run
Soft Tissue Work Movement Prep

Workout of the Day Spencer’s B-DAY WOD
For total reps
20 minute time cap
20 Wall Ball (20/14)
20 Pull-ups (Strict Pull-ups)
20 Double Unders
20 alt. KB Snatches (Squat Snatches-135/85)
20 cal Row
20 Burpees
Run 400m
(if you complete the round, start back over until 20 min is up)

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