MONDAY 150323

Warm-up:

Row 500m

Crossover symmetry

3 rounds not for time…

5 pull-ups

10 push ups

15 squats

Then

3 minutes of Double Under practice

Strength:

Every 2 minutes, for 16 minutes (4 sets of each)…

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pull-ups + 6 Palm facing Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps

WoD:

AMRAP in 8 minutes

2 Power Cleans (135/95)

25 Double Unders

4 Power Cleans

25 Double Unders

6 Power Cleans

25 Double Unders

*Continue to go up by 2 Power Cleans

Mobility:

Lax to plantar

Roll posterior

Roll lats

Categories: Uncategorized W.O.D.

MONDAY 20210125

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