January 13 2021

Warm Up

3x

10 Squats

10 Spiderman

10 Hollow Rocks

10 Arm Circles

WOD:

Strength: This should go pretty quick. Make sure and keep the Form spot on

GYM Crew( Remember all of your weights as we will build on these weights)

3x5 Back Squat +5-10#s from last time

3x5 Strict Press +5#s from last time

5x5 Bent Over Row +5-10#s from last time

At Home Crew

15 Min OTM

1) 10 Jumping Squats (wear a back Pack if you are feeling saucy)

2) 10 Explosive Push Ups

3) 10 BackPack bent Over Row

METCON:

21/18/15/12/9/6/3

Odd Numbers (21/15/9/3) CTB PullUps/Pull Ups/Ring Rows/

Even Numbers (18/12/6) Ring Dips/Box/Bench Dips