september 17 2021

Warm Up:

400M Run

3x

10/10 Clam Shells

10 Glute Bridges

20 Sec Hamstring Plank

10 Scap Pull ups + 10 Sec Active hang

WOD:

5x

2 Tempo Back Squats + 2 Back Squats

Start at 72% And Build

METCON:
For Time

15 Burpees

40 WallBalls

15 CTB Pull Ups

15 Burpees

30 WallBalls

15 CTB Pull Ups

15 Burpees

20 Wallballs

15 CTB Pull Ups

15 Burpees

10 WallBalls

15 CTB Pull UPs

L3 - 20/14

L2 - Pull Ups, 20/14

L1 - 10 Burpees, 15 Ring Rows, 14/10