Warm-up:

400m run

10 ankle rolls each way

Bear crawl down

Crab walk back

Handstand holds or practice 

Crossover symmetry

10 pull-ups 

Strength:

Five sets of…

Push Press x 5 reps

Rest 2 minutes

WoD:

Five rounds for time of…

Run 300 Meters

10 Handstand Push-Ups or L-Seated KB Press

10 Chest-to-Bar Pull-Ups

Mobility:

Mash calf/Achilles

Mash lats on rollers

Roll glutes/hamstrings

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021