SATURDAY 150530

Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 hollow rocks

Inch worms down

Spider-Man back

Hips on box

10 goblet squats

10 dislocates

200m jog
Partner WoD:

10 Muscle Ups (or 20 dips)

20 Deadlifts (275/185#)

40 box jump overs (24/20)

60 American KB Swings (53/35#)

100 Double Unders

100 cal row

100 Double Unders

60 American Swings (53/35#)

40 Box Jump overs

20 deadlifts

10 Muscle Ups (20 ring dips)
*If you go single there is a 40 min cap and the rep scheme is as follows:

10,20,30,40,50,50,50,40,30,20,10
Mobility:

Mash and roll everything a lot

Categories: Uncategorized W.O.D.

SATURDAY 20210123

January 22, 2021

January 21, 2021

January 20, 2021