October 23 2020

Warm Up:

3x

10 Squats

10 Hollow Rocks

10 Kip Swings

WOD:
Gym Crew

5 Rounds

25 Toes to Bar

50 Double Unders

Front Squats

Round 1 - 15 reps L1-55/45, L2 - 95/65, L3-135/95

Round 2 - 13 reps L1- 75/55, L2 - 115/75 L3 - 185/125

Round 3 - 11 reps L1- 95/65, L2- 135/95, L3 - 225/155

Round 4 - 9 reps L1- 115/75, L2- 185/125, L3 - 275/185

Round 5- 7 reps L1- 135/95, L2- 225/155, L3 - 315/215

At Home Crew

5 Rounds

25 VUps

50 Double Unders or 25 Mtn Climbers

Squats (if you have a back pack wear it with something in it)

Round 1 15 Reps

Round 2 13 reps

Round 3 11 Reps

Round 4 9 Reps

Round 5 7 Reps