November 23 2020
Warm Up:
3x
10 Squats
10 Spiderman
10 Arm Circles
WOD:
Barbell Crew
20 Rounds for time
5 Back Squats @ BW or as close as you can get to BW
3 HSPU or Regular Push Ups
1 Muscle up or CTB/Pull Up/Ring Row/Burpee
Minimal Weight Crew
20 Rounds for time
5 Goblet Squats with a 3 Second Pause at the bottom
3 HSPU or Regular Push Ups
1 Muscle up or CTB/Pull Up/Ring Row/Burpee
Body Weight Crew
5 Jumping Squats with a 3 Second Pause at the bottom
3 HSPU or Regular Push Ups
1 Muscle up or CTB/Pull Up/Ring Row/Burpee