July 30 2021

Warm Up:

200m Run

3x

10/10 Clam Shells

10/10 Single Leg Glute Bridge

20 Sec hamstring Bridge

WOD:

Gym Crew

6 Min OTM

5 Front Squats 65%

4 Min Rest

1x15 Back Squats 67%

METCON

21/15/9

Thrusters

Burpees over bar

L3 - 95/65

L2 - 75/55

L1 - DB Thrusters 30/20, Burpees

At Home Crew

6 Min OTM

5 Back Pack Front Squats

4 Min Rest

1x15 Back Pack Jumping Squats

METCON

21/15/9

Back Pack Thrusters

Buprees Over Back pack