August 4 2021

Warm Up:

3x

200M Run

10 Cossack Squats

5/5 Single Arm Thrusters

15 Sec Dead hang + 15 Sec Active Hang

WOD:

6 Min OTM

3 Thrusters + 3 Front Squats

60-65% of Clean and Jerk 1RM

4 Min Rest

1x15 Back Squat 70%

METCON

4 Rounds

400M Run

3 Rope Climbs

20 WallBalls

L3 - 20/14

L2 - 2 RC

L1 - 3 LayBack RC (9/9 Single Arm Row), 14/10

At Home Crew

6 Min OTM

3 Back Back Thrusters + 3 Back Pack Front Squats

METCON

400M Run

10 Back Pack Bent Over Row

10 VUPs

20 Back Pack Squats