July 26

Warm Up:

2x

1 MIn Row/Bike

Single Arm Overhead KB Hold 30 Sec

10 Scap Pull Ups

10 Hollow Rocks

10 Supermans

WOD:

Gym Crew

12 Min E2Min

3 Pause OverHead Squats

*Start at 60%

METCON:

4 x

3 Min AMRAPs - 2 Min rest Between

15 Toes to Bar

20/16 Cal Row//15/12 Cal Bike

Max Rep OHS Remaining Time

L3 - 95/65

L2 - 12 T2B, 75/55

L1 - 20 ABMAT Sit Ups, 15/12 Cal Row//12/10 Cal Bike, Pick Load

At Home Crew

12 Min E2MIn

5 BackPack Overhead Squats

METCON

4x

3 MIn AMRAPs - 2 Min Rest Between

20 Sit Ups

400M Run

Max Rep Back Pack Overhead Squats