Warm-up:
Row 500m
Three sets, NOT for time of…
Double Unders x 40-50 reps
Pull-Ups x 5-8 reps
Push-Ups x 10-12 reps (add deficit if these are easy for you, 25#/45# plates)
Warm up clean and lunges
Partner WoD:
Three sets for times of…
Run 1 mile
155/105 lb Hang Squat Cleans x 10 reps
20 Front-Racked Lunge (155/105 lb)
(Break up the work as you like)
Or go solo if you are feeling frisky with a 4 minute rest between sets!
***there is a 40 min time cap
Mobility:
Mash quads
Lax to glutes
Roll posterior
Mash Achilles/calf
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SATURDAY 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021