Warm-up:

500m row

Crossover symmetry

10 push ups

15 leg swings

Banded ankle distraction (1 minute each ankle)

Spider-Man crawl down

Inch worms back

5 strict pull-ups 

15 OH Squats

Strength:

Five sets of…

Overhead Squat x 3 reps

Rest as needed

Build over the course of the five sets to today’s heavy triple.

WoD:

Complete as many rounds and reps as possible in 9 minutes of…

3 Hang Power Snatches (115/80 lbs)

6 Overhead Squats (115/80 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

Mobility:

Lax to hips

Mash quads

Mash lats

Read more

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021