February 16 2021

Warm Up:

2x

A-T-Y-W (8 each) #5s if you can

10 Scapular Pull Ups

10 Kip Swings

10 Ring Vouts

10 Hollow Rocks

WOD:

GYM Crew

10 Min OTM

Ring Muscle Ups (Ring Transitions)

*pick a sustainable number you can hit across the 10 min

METCON

15 MIn E5MIn

21 Toes to Bar

15 Burpees

400m Run

L3- as Written

L2 - 15 Toes to Bar, 12 Burpees

L1 - 21 ABMAT Sit Ups, 10 Burpees, 200m Run

ALL OUT EFFORT

At Home Crew

10 Min OTM

5 Hollow Rock to CandleStick (only one Hollow Rock right into the squat

METCON

15 Min E5Min

21 VUps

15 Burpees

400M Run

Same Level scale downs as above