July 8 2021

Warm Up:

2x

200M Run

10/10 SA Upright Row

30 Sec Bottoms Up KB Hold

10/10 Crossbody DL

8/8 Quadriped Thoracic Rotations

WOD:

Gym Crew

20 Min OTM - Alternate through the movements

1) 10-15 Toes to bar

2) 10-14 Single Arm Db Hang Clean and Jerk

3) 10-15 Box Jump Overs

4) 5-10 Strict Hand Stand Push Ups

5) 1 Min Rest

L3 50/35

L2 8-12 T2B, 10-14 DBHCJ, 8-12 BJO, 5-10 KHSPU—35/25 DB

L1 15-20 ABMAT Sit Ups, 10-14 DBHCJ, 20 Mtn Climbers, 10 DB Strict Press

At Home Crew

20 Min OTM - Alternating Through the Movements

1) 15-20 Sit Ups/T2B

2) 10-14 Back Pack Swings

3) 10-15 Tuck Jumps

4) 10-15 Push Ups

5) 1 Min rest