Warm-up:

Row 500m

Partner wheelbarrow walk down and back

Twisting lunges down

Zombie walks back

5 strict pull-ups

10 push ups

15 leg swings

200m run
Team WoD:

In teams of three, complete five rounds each for time of:

Row 500 Meters

25 Goblet Squats or Double-Kettlebell Front Squats

5 Wall Climbs
**Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.
Mobility:

Roll posterior

Mash quads with barbell

Lax to shoulders and traps

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FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021