December 14 2020

Warm Up:

3x

30 Second push Up plank hold

10 Kip swings - arm circles

10 Vups

WOD:

Barbell Crew

“Lynne”

5 rounds

Max Rep Floor Press @ Body Weight

Max Rep Pull Ups/Ring Rows/Bent Over Rows/Towel Rows (:-))

**if you want to do Bent over Rows do them at about 60%+ of the weight you have on the bar

You have a 20 minute time cap

Minimal Weight Crew

“Lynne”

5 rounds

Max Rep DB/KB/Plate Floor Press

Max Rep Pull Ups/Ring Rows/Bent Over Rows/Towel Rows (:-))

*If you can do double DB or KB get after it. If you have a plate use that. MB work great too

You have a 20 minute time cap

Body Weight Crew

“Lynne”

5 rounds

Max Rep Push Ups

Max Rep Pull Ups/Ring Rows/Bent Over Rows/Towel Rows (:-))

** can use anything for a bent over row if you wanted. Back Pack with weight in it works great.

You have a 20 minute time cap