September 1 2021

WARM UP:

400M Run

3x

10/10 Clam Shells

10/10 SL Glute Bridge

20 Sec HamString Plank

WOD:

Part 1

15 Min E3Min

3 Temp Front Squats (33x1)

Start @ 70% and increase to 3RM

Part 2

6 Min E2Min

5 Back Squats 75%

METCON:

3 Rounds

1 MIn Max Rep Power Snatch

1 Min Max Box jump Overs

1 Min Max Wallballs

1 Min Rest

L3 - 95/65, 20/14

L2 - 75/55, 20/14

L1 - Pick Load, Step ups, 14/10

AT HOME WOD:

15 Min E3Min

3 backpack squats

6 Min 5 backpack OHS

METCON

3x

1 Min max Back Back Ground to Overhead

1 Min Max Tuck Jump

1 Min max BackPack Thruster