September 21 2021

Warm Up:

3x

8 Plank + Down Dog toe Touches

7/7 Windmills

10 Ring Vouts

30 Sec Bottom up KB Oh Hold

20 Sec Reverse Plank

WOD:

8 Min OTM

1 Push Jerk + 1 Pause Split Jerk (3 Sec Pause)

60-65%

METCON

15 Min E3Min

6/6 Single Arm DB Hang Clean and Jerk

8 Toes to Bar

12 Box Jump Overs 24/20

L3 - 50/35

L2 - 35/25

L1 - 4/4, ABMAT, Step ups