Warm-up:

Roll posterior and thoracic areas

Row 500m

15 leg swings

10 Over the fence Under the fence

15 hollow rocks

Hips on box

Bear crawl down

Zombie walks back

High knees down

Butt kicks back

15 wall squats
Partner WoD:

In teams of two, with only one partner working at a time, complete the following for time…

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)
Mobility:

Lax to plantar

Mash calves and Achilles 

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021