April 20 2021

Warm Up

2x

200m Run

6 RDL Each Side

6 Squat + Lunge + Lunge

6 MB Hamstring Curls

WOD:

Gym Crew

3 Rounds

15 Deadlift

12 Box Jump Over

9 Power Cleans

———————-

1000m Run

———————-

3 Rounds

12 Deadlifts

12 Box Jump Overs

6 Power Cleans

———————--

500m Run

L3 - 1st 3 rounds 155/105, 2nd 3 rounds 185/125

L2 - 1st 3 rounds 115/75, 2nd 3 rounds 155/105

L1 - KB Deadlifts, Step ups, KB Swings, 500m Run

At Home Crew

3 rounds

15 Back Pack Deadlifts

12 Squat Jumps

9 Back Pack Cleans

————————

1000m Run (40 Burpees)

————————

3 Rounds

12 Back Pack Deadlifts

12 Squat Jumps

6 Back Pack Cleans

————————

500m Run (20 Burpees)