august 11 2020

Warm Up:

3x

10 Spiderman

10 Squats

10 Superman

10 Kip Swings

WOD:

Gym Crew

10 Min OTM

2 Hang Squat Cleans 75%

@ MIn 12

10 MIn AMRAP

3/6,3/9,3/12,3/15,3/18….

Muscle ups/Front Squats

**Muscle Ups stay the same all the way through

**If you’re not doing Muscle Ups you’re increasing reps just like the Front squats with Push Ups

At Home Crew

10 Min OTM

5 Burpee Jump to Squat

@ Min 12

10 Min Amrap

3,6,9,12,15,18…

Push Ups/Squats

**Enjoy… LOL