January 15 2021

Warm UP:

3x

10 Spiderman

10 Arm Circles

10 Superman

WOD:

It’s Partner Friday!!! OH Yeah!!! Gimme 2 claps and a Ric Flare.. Clap Clap Wheeeeewwwww!!

Gym Crew

Strength

Front Squat 3x5 +5#s (or 70% if this is 1st time)

Deadlift 3x5 +5#s (or 70% if this is 1st time)

At Home Crew:

10 Min OTM

Odd - 10 Jumping Lunges

Even - 10 Single Leg Romanian Deadlifts

METCON:

Gym Crew

Partner Up

Alternating Movements

20 Rounds

1 Bar Muscle Up/

10 DB Snatch L1 - 35/25, L2 - 45/35, L3 - 55/45

10 WallBalls L1 - 14/10, L2 - 20/14, L3 - 30/20

At Home Crew:

10 Burpees

10 Jumping Squats

If you are rolling on this one solo gimme 10 rounds as fast as you can