Warm-up:

Row or Run

Crossover Symmetry

15 Matrix turns

20 Banded Good mornings

15 Hollow Rocks

15 Supermans

Inch worms down

Samson Lunges back

10 Yoga Push ups

 

Strength:

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

 

WoD:

Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

 

Mobility:

Mash lats on roller

Roll Posterior

Lax to plantar

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021