Warm-up:
Run or row
Crossover symmetry
10 push ups
Banded lat stretch
10 pull-ups
Inch worm down
Broad jump back
15 leg swings
15 KB good mornings
15 squats
High knees down
Butt kick back

WoD:

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit…

Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

Mobility:
Roll and mash
Quads, lats, calves/Achilles, etc

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021