January 29 2021
Warm Up:
3x
10 Lunges
10 Superman
10 PVC Pass Throughs
WOD:
Gym Crew
Strength
3x5 Back Squat +5-10#s
5x5 Bent Over Row +5#s
METCON:
Partner Up
12 Min AMRAP Alternate Movements
5 Deadlifts
3 Hand Stand Push Ups (Push Ups)
1 Muscle Up (CTB/Pull Up/Ring Row)
L1 - 185/125, L2 225/155, L3- 275/185
At Home Crew
Strength
12 Min OTM
1) 10 Split Squats (5 Each Leg)
2) 10 Back pack Bent Over Row
METCON:
6 Rounds
5 Back Pack Deadlifts
3 HSPU/Push Ups
1 Burpee