May 10 2021

Warm Up:

2x

10 Squat Lunge Lunge

10 Cossack Squats

20 Glute Bridges

5 KB Front Squats

30 Sec of Side Plank (15/15)

5 Hamstring Walk Outs

WOD:

Gym Crew

Back Squat

1x8 @65%

1x6@75%

2x4@80%

1x6 @75%

1x8 @65%

METCON:

For Time

30 Toes to bar

15 DB Thrusters

40 DB Front Rack Lunges

15 DB Thrusters

15 Bar Muscle ups

L3 - 50/35

L2 - Knees to Elbows, 35/25, 15 CTB

L1 - ABMAT Sit Ups, 25/15, Air Lunges, 20 Ring Rows

AT Home Crew:

10 Min OTM

8 Back Pack Squats with a 2 sec pause

METCON

30 VUps

15 Back Pack Squats

40 Back Pack Lunges

15 Back pack Squats

20 Back Pack Bent Over Row