Warm-up:

Run 400m

Stretch calves on rig posts

15 leg swings

Pigeon stretch on a box top

Samson Lunges down

Spiderman Crawl back

15 squats

Banded Shoulders for front rack

 

Strength:

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 22nd.

 

WoD:

Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots (20/14)
30 Pull-Ups
30 Double-Unders

 

Mobility:

mash quads

couch stretch

roll posterior

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021