April 5 2021

Warm Up:

3x

20 Sec Kneeling SA OH Hold

10 Scapular Push Ups

10 Reverse Flys

5 InchWorm Push Ups

WOD:

Gym Crew
Power Snatch

2x3 @ 65%

2x3 @ 70%

2x3 @ 75%

METCON

12 Min AMRAP

8 DB Split Snatch

8 Box Jump Overs

8 Strict HSPUs

12/10 Calorie Row, 10/8 Calorie Bike

L3 - 50/35

L2 - 35/25, Kipping HSPU

L1 - 25/15, Box Step Ups, Pike Push Ups

At Home Crew:

Strength

6 Min OTM

3 Burpee Back pack to Overhead

METCON

12 MIn AMRAP

8 Back Pack Swings

8 Tuck Jumps

8 Pike Push Ups

200M run