December 17 2020
Warm Up
3x
10 Squats
10 Spiderman
10 Rev Vups
WOD:
Body Weight Crew
10 Minute (Min 0-10)
On the :00 - 5 Back Squats AHAP (not higher than 80%)
On the :30 - Max Burpees
10 Minutes (10-20)
On the :00 - 5 Deadlifts (Same Weight as Squats)
On the :30 - Max Muscle ups/Toes to Bar/VUps
Minimal Weight Crew
10 Minutes (0-10)
On the :00 - 10 Goblet Lunges
On the :30 - Max Burpees
10 MInutes (10-20)
On the :00 - 10 KB/DB/MB Deadlifts
On the :30 - Max Muscle Ups/Toes to bar/Vups
Body Weight Crew
10 Minutes (0-10)
On the :00 - 10 Pistols/Jumping Lunges
On the :30 - Max Burpees
10 MInutes (10-20)
On the :00 - 10 Box Jumps/Tuck Jumps
On the :30 - Max Muscle Ups/Toes to bar/Vups