January 25 2021

Warm UP:

3x

10 Squats

10 superman

10 Spiderman

WOD:

Strength:

Gym Crew

3x5 Back Squat +5-10#s

5x3 Deadlift +5-10#s

METCON:

5 Rounds

24 Double Unders

9 Hang Cleans

6 Floor Press

L1- 105/75 L2- 135/95, L3-165/115

At Home Crew

12 Min OTM

1) 10 Second pause at the bottom Squats (put a back pack on if feeling saucy)

2) 10 Single Leg Deadlifts (5 each leg)

METCON:

5 Rounds

24 Double Unders or 30 Second Run in Place

9 Box Jumps/Step Ups

6 Push Ups