April 1 2021

Warm Up

10 minutes of

10 Big Arm Circles

10 Back Slaps

15 Sec Wrist Circles

20 Sec Dead Hang

20 Sec Hollow Hold

WOD:

Gym Crew

2 Rounds

30/20 Cal Bike

50’ HS Walk

400m Run

50’ HS Walk

30/24 Cal Row

50’ HS Walk

L3 - As Written

L2- 25’ HS Walk

L1 - 20/15 Cal Row and Bike, 200M run

*** Sub for HS walks is 5 Wall Walks

At Home Crew

2 Rounds

400m Run

50’ HS Walk or 5 Wall Walks

20 Burpees

50’ HS Walk or 5 Wall Walks

400M run

50’HS Walk

*** For round two do the Burpees then the run then Burpees. So basically you will do 3 runs and 3 sets of burpees total