July 22 2021

Warm Up:

3x

1 Min Jump Rope

8 Inch Worms

8/8 Staggered Stance RDL

30 Sec Deadbugs

30 Sec Bird Dog

WOD:

Gym Crew

Deadlifts

12 @ 55%

10 @ 60%

8 @ 65%

12 @ 58%

10 @ 63 %

8 @ 68%

METCON

3 Rounds

50 Double Unders

20 Rus KB Swings

400M Run

L3 - 70/53

L2 - 53/35, 30 DUBS

L1 - 75 Singles, 44/26, 200M

At Home Crew

6 MIn OTM

12 BackPack Deadlifts

10 Deadlifts

8 Deadlifts

*Redo for next 3 minutes

METCON

3 Rounds

50 Double Unders

20 BackPack Swings

400M Run