August 8 2021

Warm Up:

3x

100M Run

10 DB Curl to Press

5 Inchworm Push Ups

10 Hollow Rocks

WOD:

12 Min E1:30MIn

1 Push Jerk + 1 Split Jerk

Start at 65% and Increase

METCON:

12 Min OTM - Alternate through the movements

1) 16 Single Arm DB Shoulder to Overhead (8/8)

2) 12 Burpees to 6” Target

3) 8 Double KB Snatches

4) 48 Double Unders

L3 - 70/50, 53s/35s

L2 - 50/35, 44s/26s

L1 - KB Swings for Snatches, Singles

At Home Crew

12 MIn E1:30Min

2 Back Pack Shoulder to Overhead

METCON

12 MIN OTM - Alternate through the movements

1) 16 BackPack Shoulder to Overhead

2) 12 Burpees

3) 8 BackPack Swings

4) 48 Double Unders/Singles