Warm-up:

Row 500m

Crossover Symmetry

15 good mornings

15 hollow rocks

10 kipping swings

15 OH Squats

Spider-Man crawl down

Inch worm back

15 trunk twists
Barbell:

Every two minutes, for 16 minutes (8 sets) of…

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build over the course of the 8 sets to today’s heavy.
WoD:

“Helen”

3 Rounds for Time…

400m run

21 American KB Swings (53/35#)

12 Pull-ups 
Mobility:

Lax to plantar

Mash lats

Roll posterior on roller

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021