January 20 2021

Warm Up:

3x

10 PVC Pass Throughs

30 Second Plank Hold

10 Push Ups

WOD:

Gym Crew

Strength: 3x5 Strict Press +5#s

Metcon:

5 Min to get 50 Calories and Max DB Shoulder to Overhead

2 Min Rest

5 Min to get 50 DB Shoulder to Overhead and max Calories

L1- 35/25, L2 - 45/35, L3 - 55/45

At Home Crew

Strength : 3x Max Hand Stand Hold/Pike Hold

Metcon:

5 Min to Get 50 Burpees and Max Push Ups

2 Min Rest

5 Min to Get 50 Push Ups and Max Burpees