August 3 2021

Aug 2

Written By Guest User

Warm Up:

30s/20m/10f second bike or row

then

Bottom Of Lunge OH Hold 20/20 Sec

10 Scapular Push Ups

10 Bent Over Reverse Flys

8 Inch Worm Push Ups

WOD:

Upside Down Gymnastic Skill Work

METCON

16 Min OTM

1) 16 Cal Bike/Row

2) 50’ HS Walk (L3), 26 Shoulder Tape (L2), 3 Wall Walks (L1)

3) 16 Cal Row Bike

4) 12 Toes to bar (L3), 12 Knees to Elbow (L2), 12 Knee Raises (L1)

At Home Crew

Wall Walk/HS Hold work

METCON

16 Min OTM

1) 200M Run

2) 50’ HS Walk (L3), 26 Shoulder Tape (L2), 3 Wall Walks (L1)

3) 200M Run

4) 12 VUPS

Guest User

August 4 2021