Warm-up:

Row or run

10 pushups

15 hollow rocks

15 supermans

15 leg swings

Spider-man down 

Bear crawl back

5 strict pull-ups

15 squats

Warm up movements

Partner WoD:

AMRAP 15
Teams of 3 

50 Box Jump Overs (20 inches) 

50 Burpee Over the Bar 

50 Front Squats (135/95) 

-Rest 5 Minutes-

Then Repeat AMRAP 15

Mobility:

Mash quads

Rollout Achilles/calves

Lax to shoulders and plantar

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021