SATURDAY 150725

Warm-up:
Run 400m

Crossover symmetry

10 scorpions

15 hollow rocks

Spider-Man down

Samson lunges back

15 banded good mornings

10 goblet squats

Warm up movements
WoD:

Partner up or try solo…
A. Three rounds for time of:

500 Meter Row

10 Power Snatches (135/95 lbs)

15 Box Jumps (24″/20″)

20 Pull-Ups

When the running clock hits 20:00, perform the following…
B. For time…

25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)

100 Kettlebell Swings (53/35#)

200 Double-Unders

Time cap of 42:00 total time
Mobility:

Mash and roll, then roll and mash it all!

Categories: Uncategorized W.O.D.

SATURDAY 20210116

January 15, 2021

January 14, 2021

January 13, 2021