April 19 2021

Warm Up:

2x

200M Run

20 Sec Bottom Up OH KB Hold each side

10 Single Leg Glute Bridge

8 Quadriped Thoracic Rotations

10 Kip Swings

5 Tuck Jumps

WOD:

Gym Crew

Push Press

7 @ 60%

7 @ 65%

5 @ 70%

3 x 5 @ 75%

METCON:

16 Min E4MIn

18/15 Cals

18 SA DB Push Jerk (9 A Side)

12 Toes to Bar

L3 - 50/35

L2- 15/12 Cal Bike, 35/25, 9 T2B or K2E

L1 - 12/10 Cal bike, 12 DBSTO, 16 Abmat Sit Ups

3:15 Cap Per Round

At Home Crew

6 x max HS hold

1 Min rest between

METCON:

16 Min E4Min

400M run

18 Push Ups

12 VUps

Goal is to get each round done in 2 Min