March 30 2021

Warm Up:

3x

50 Singles

20 Sec SA DB Sampson Sretch

10 Scap Push Ups

10 bent Over Flys

5 Inch worm Push Ups

WOD:

Gym Crew

Strict Press 3,3,3,3,3 (Build weight across the 5 sets)

Push Press 3,3,3,3,3 (Build weight across the 5 sets)

METCON:

12 Min OTM

1) 15 Push Jerk

2) 15 Toes to Bar

3) 50 Double Unders

L3 - 135/95

L2 - 95/65, Knees to Elbow, 30 Double unders

L1- 12 DB Push Press, 15 sit Ups, 75 Singles

At Home Crew:

5x 3 Back Pack Press

5x 3 Back Pack Push Press

12 Min OTM

1) 15 Push Ups (wear BackPack if you want)

2).15 Vup

3) 50 Double Unders