February 22 2021

Warm Up:

3x

20 Sec Single leg kneeling SA hold overhead

10 Scapular push ups

10 Bent Over Flys

5 Inchworm + Push Up

WOD:

Gym Crew:

Strength

6x E90Sec

3 Position Snatch (Position 1, Position 2, Position 3)

1 Complex @ 60%

METCON:

25/20/15/10/5

Overhead Squat

Toes to bar

L3- 95/65

L2 - 75/55, Knee to Elbow or Knee raises

L1 - Goblet Squats, ABMAT Sit Ups or Vups

AT HOME Crew:

10 Min OTM

3 Back Pack Ground to Overhead

METCON

25/20/15/10/5

BackPack Squats

VUps or Sit Ups