March 8 2021
Warm Up:
3x
30 Sec Sampson Stretch
6 InchWorm + Push Up
30 sec Lateral Sampson stretch
15 PVC Good Morning
WOD:
Gym Crew
Back Squat
5@60%, 5@65%, 4@ 70%, 3@ 75%, 3@75%
METCON
20MIn E4MIn
12 Deadlifts
8 Box Jump Overs
16 KB Swings
8 Box Jump Overs
12 Toes to Bar
L3 - 225/155, 53/35
L2 - 185/125, 44/26
L1 - 40%DL, Rus KB Swings, Sit Ups
At Home Crew:
10 MIn OTM
5 Jumping Squats with 3 second pause at bottom
METCON:
20 Min E4Min
12 BackPack Deadlift
8 Burpees
16 BackPack Swings
8 Jump over back pack
12 VUps