August 28 2021

Warm Up:

3x

10 Scapular Pull-ups

10 L/10 R Kettlebell Single Leg Romanian Deadlifts

10 Ring Rows

10 Russian Kettlebell Swings

Row 45 secs- moderate pace

WOD:

METCON

L3 -

14 MIN AMRAP

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14

30 Cleans 135/95

20 Muscle-ups

L2 -

14 Min AMRAP

45 Row Calories

35 Toes-to-bars

30 Wall Balls 20/14 lbs

20 Cleans 135/95 lbs

15 Strict Pull-ups

15 Strict Dips

L1 -

14 MIN AMRAP

45 Row Calories

45 AbMat Sit-ups

35 Wall Balls

25 Hang Power Cleans pick load

20 Ring Rows

20 Push-ups

At Home Crew

14 Min AMRAP

1000M Run

50 V ups

40 BackPack Squats

30 BackPack Swins

20 Push Ups