Warm-up:

Row or Run

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

Bear Crawl Down

Backwards Bear Crawl Back

Banded Shoulder Distraction

10 Barbell Strict Press

 

Strength:

Two sets of:
Jerk Footwork Drills x 10 perfect reps
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 75-90%

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

 

Cooldown:

2 Minute walk/jog

 

Mobility:

Banded Shoulders

Lax to Shoulders

Mash Calf/Achilles

Roll Posterior

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021