Warm-up:

Run or Row

Crossover Symmetry

15 leg swings

12 Scorpions

15 Squats

Samson Lunges down

Bear Crawl Back

15 Hollow Rocks

10 Push ups

Handstand work

 

Team WoD:

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters
8 Front Squats (185/130 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters
8 Ground to Overhead (135/95 lbs)

 

Mobility:

Roll Posterior

Mash quads

Banded Lat Stretch

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021