July 27 2021

Warm Up:

400M Run

2x

30 Sec Jump Rope

5 Inch Worm + Push Up

10 DBL DB Curl and Press

WOD:

Gym Crew

Bench Press 5RM

METCON

For Time

15 Bench Press

75 Double Unders

15 Devil Clean and Press

2 Min Rest

12 Bench press

60 Double Unders

12 Devil Clean and Press

2 Min Rest

9 Bench Press

45 Double Unders

9 Devil Clean and Press

L3 - 135/95, 155/105, 185/125

50/35 DB

L2 - 115/75, 135/95, 155/105

60 Dubs, 45 Dubs, 30 Dubs

35/25 DB

L1 - 60%, 65%, 70%

Singles 100, 75, 50

Pick DB Load

At Home Crew

10 Min OTM

5-10 Push Ups

METCON

15/12/9

Bench Press

50-100 Jump Rope

Back Pack Devils Press

2 Min rest between Rounds