Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Supermans

Samson Lunges Down

Crab Walks Back

10 Scorpions

10 Dive Bomber Push ups

15 Slow Squats

5 Burpee Pull ups

 

Strength:

Take 15 minute to build to a heavy 3 reps Bench Press

 

WoD:

4 Rounds:

400 Meter Run
4 Ring Muscle-Ups sub Bar MU or 10 Chest to Bar
40 Double-Unders

 

Mobility:

Mash Calves/Achilles

Lax to Pecs

Mash Triceps

Roll Out

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SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021