Warm-up:

Run or Row

Crossover Symmetry

10 Yoga Push ups

10 Bird Dogs

15 Matrix Turns

Backwards Bear Crawl down

Inch Worms Back

Handstand practice

15 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 (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

 

Mobility:

Roll Posterior

Banded Shoulders

Couch Stretch

Mash Quads

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021