June 29 2021

Warm Up:

Row

4x

30 Sec Slow/20 Sec Med/10 Sec Fast

2x

20/20 Kneeling Single Arm OH Hold

10 Scapular Push Ups

10 Bent Over Reverse Flys

8 Inchworm Push Ups

WOD:

Gym Crew

3/3/2/2/1/1/1 Strict Press

Build to a heavy 1RM

METCON

2000m Row Time Trial

At Home Crew

10 Min OTM

3 Strict Backpack Press

METCON

1 Mile Run Time Trial

or

100 Burpees for Time