Warm-up:

15 leg swings 

15 ankle rolls

15 squats

400m jog

Inch worms down

High knees back

10 pull-ups

Handstand practice

15 hollow rocks

Pigeon stretch 
WoD:

Go solo or partner

For time:

Run 1600 Meters

40 Chest-to-Bar Pull-Ups or pull-ups 

30 Handstand Push-Ups or L seated DB press

Row 2000 Meters or run 1600m

30 Handstand Push-Ups or L seated DB press

40 Chest-to-Bar Pull-Ups or pull-ups 

Run 1600 Meters
**40 minute cap
Mobility:

Lax to plantar

Mash calves on KB handle

Roll posterior 

Banded Lat and shoulder

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021