July 30 2020

Warm Up:

3x

30 sec push up plank

10 Spiderman

10 Squats

WOD:

GYM Crew:

15 Min E30Sec

1 Floor Press at 80%

@ min 18

10 Minutes to get

21-15-9

Back Squat @ BW

Ring Dips

At Home Crew:

15 Min OTM

5-10 Push Ups (1 attempt to get as many as you can up to 10_

@ Min `18

21-5-9

Jump Squats

Dips off a Bench