Warm-up:

Row or Run

Accumulate 2-3 minutes skipping rope

Crossover Symmetry

15 Hollow Rocks

10 Bird Dogs

Bear Crawl Down

Samson Lunges Back

10 Dive Bomber Push ups

15 Squats

10 Pullups

 

Partner WoD:

For time…

200 Double Unders
15 Muscle-Ups
150 Double Unders
30 Chest-to-Bar Pull-Ups
100 Double Unders
60 Pull-Ups

Rest 4 minutes

100 Burpees to 45# plate

 

-OR-

 

Solo Version

100 Double Unders
10 Muscle-Ups
80 Double Unders
20 Chest-to-Bar Pull-Ups
60 Double Unders
40 Pull-Ups

Rest 4 minutes

50 Burpees to 45# plate

 

Mobility:

Banded Lat Stretch

Roll Posterior

Mash triceps on Racked barbell

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021