Warm-up:

row or run

crossover symmetry

20 banded good mornings

15 matrix turns

20 high box step ups

zombie walks down

broad jumps back

15 squats

10 ghd situps

warm-up movements

 

Partner WoD:

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters or 200 Cal Airdyne
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters or 200 Cal Airdyne

Mobility:

Mash and Roll it all

Then Repeat

Hold some stretching for 2+ minutes

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021