July 29 2021

Warm Up:

2x

10 Wrist Circles

10 Big Arm Swings

10 Back Slap Swings

10 Torso Rotations

10 Scap Pull ups + 5 Kip Swings

20 Mountain Climber Lunges

WOD:

Gym Crew

7:30 E1:15 Min

4-6 Bar Muscle Ups

Scaled Options will be discussed

METCON

10 Min AMRAP

12 DB Hang Snatch

20 Suitcase Lunges 10R/10L Arm

8/6 Strict Pull UPs

L3 - 50/35

L2 - 35/25, 10 Kipping Pull Ups

L1 - 30/20, 10 Ring Rows

At Home WOD:

7:30 E1:15Min

10 Burpee Lunge Lunge

METCON:

10 Min AMRAP

12 BackPack Snatches

20 BackPack suitcase lunge 10R/10L arm

10 Back Pack Bent Over Row