August 20 2021

Warm Up:

2 Min Row/Bike easy Pace

2x

10/10 Clam Shells

10/10 SL Glute bridges

20 Sec Hamstring Plank

15 sec Dead Hang

15 Sec Active Hang

WOD:

Back Squat 15 RM

METCON:

Jackie!!!

For Time

L3 - L2 - L1 -

1000m Row//50/40 Cal Bike 800M Row//40/32 Cal Bike. 600M Row//30/25 Cal Bike

50 Thrusters 45/35. 40 Thrusters 45/35 30 Thrusters 45/35

30 Pull Ups 20 Banded Strict Pull Ups 30 Ring Rows

At Home Crew

10 Min OTM

5 BackPack Bulgarian Split Squats

METCON:

For Time

800M Run

50 Back Pack Thrusters

30 Back Pack Bent Over Row