June17 2021

Warm Up:

2 x

10/10 Single Arm Upright Row

30 Second Bottoms up KB Hold

10/10 CrossBody Single Leg RDL

8/8 Quadriped Thoracic Rotations

WOD:

Gym Crew

Snatch Waves

3/2/1 82%-92%

3/2/1 82%-92%+

METCON

2 x

2 Rounds

8 Hang Squat Snatches

12 Box Jump Overs

8 Overhead Squats

Then

5 Rope Climbs

L3 - 95/65

L2 - 75/55, 3 Rope Climbs

L1 - KB Swings, Step ups, Goblet Squats, 5 LayBacks

At Home Crew

6 Min OTM

1) 5 Back Pack Ground to Overhead + 5 Squats

2) 3 Back Pack Ground to Overhead + 3 Squats

3) 1 Back pack Ground to Overhead + 1 Squat

Repeat

METCON

2x

2 Rounds

8 Back Pack Swings

12 Tuck Jumpe

8 Back Pack Squats

Then

10 BackPack Bent Over row