Warm-up:

Run 400m

Crossover symmetry

15 matrix turns

20 good mornings

Zombie walks down

Samson lunges back

15 squats

15 hollow rocks

10 push ups

12 scorpions

15 Back extensions

Warm up OH squats and movements

WoD:

For time:

30 Overhead Squats (135/95 lbs)

600 Meter Run

30 Burpees Over the Barbell

600 Meter Run

30 Shoulder to Overhead (135/95 lbs)

600 Meter Run

Optional Finisher

For time…

500 Meter Row

Mobility:

Mash quads

Couch stretch

Banded shoulders

Mash or roll anything that needs attention

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021