Warm-up:Roll lats on roller

Roll upper back and posterior

Row 500m

Crab walk down

Broad jump back

15 leg swings

15 squats

10 pull-ups
Strength:

For max reps…

Strict Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Palm facing-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

WoD:

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/35 lbs)

30 Pull-Ups
Mobility:

Roll quads

Roll posterior

Mash lats

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TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021