April 13 2021

Warm Up:

2x

8 SA DB Strict Press

8 Single leg Crossbody RDL

5 Yoga Push Ups + 3 sec down dog pause

10 Hollow Rocks

WOD

Gym Crew

6x E90 Sec

3 Power Clean + 3 Push Jerk

65-70%

METCON

4 Rounds

50 Double Unders

15 Deadlifts

12/9 Strict Dips

15/12 Cal Row//12/9 Cal Bike

60 Sec Rest

L3 - 225/155

L2- 30 Double Unders, 185/125, Kipping or Banded Dips, 12/9 Cal//10/8 Cal

L1 - 75 singles, 15 KB Swings, 12/10 Push ups, 10/8 Row///9/6 Bike

At Home Crew

9 Min E90Sec

3 BackPack Squat Clean Thrusters

METCON

4 Rounds

50 Jump rope

15 BackPack Deadlifts or Swings

12/10 Push Ups

200M Run

60 Sec Rest