july 14 2021

Warm Up:

3x

10/10 Clam Shells

10/10 SL Glute Bridges

20 Sec Hamstring Plank

WOD:

Gym Crew

6 Min OTM

5 Front Squats 60%

5 MIn rest

1x15 Back Squats 60%

METCON

For Time

50 SA DB Over Head Lunges

50 Single DB Step Ups

50 GHD Sit Ups

L3 - 50/35

L2 - 35/25

L1 - Air Lunges, Alt Step ups, Abmat Sit Ups

AT HOME CREW

6 Min OTM

5 Pause Jump Squats

5 Min Rest

1x 15 Squat Broad Jumps

METCON

For Time

50 Back Pack Overhead Head Lunges

50 Back Pack Step Ups

50 Sit Ups or VUps