July 6 2021

Warm Up:

3x

30 Sec Jump Rope

10 Boot Strap Squats

10 Box Step ups

10 KB SDHP

WOD

Gym Crew

10 Min OTM Alternating Between

5 Power Clean

5 High Box Jumps

Start at 60% and Build from there

METCON:

3 Rounds

30 seconds work/30 second rest

Sumo DL High Pull Max Reps

Rest

BF Burpees

Rest

Double Unders

Rest

Air Squats

Rest

L3- 75/55

L2- 65/45

L1 - Pick Load, Burpee, Singles

At Home Crew

10 Min OTM Alternate Between

5 BackPack Clean

5 Tuck Jumps for Height

METCON:

3 Rounds

30 seconds work/30 second rest

Sump BackPack High Pull Max Reps

Rest

BF Burpees

Rest

Double Unders

Rest

Air Squats

Rest