January 9 2021

Warm Up:

3x

15 Good Mornings

10 Kip Swings

5 InchWorm

1:00 on Bike or Rower

WOD:

Strength:

Gym Crew

4x E3min

5 Deadlift 75-80% of 1Rm

METCON

16 Min E4 Min

20 Pull Ups

10 Deadlifts

10/8 Calories

L1 - 15 Ring Rows, 60% Deadlifts

L2 - 15 Pull Ups, 225/155

L3 - 20 PullUps, 275/185

**Level UP CTB/315/205/12/9 Cals**

At Home Crew

4x E3Min

5 Single Leg Deadlifts (each Leg)

METCON

16 Min E4min

20 VUps

10 BackPack Deadlifts

200M Run or 20 Weighted March