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

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March 5 2021