Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Matrix turns

10 Yoga Push ups

Bear Crawl Down

Samson Lunges back

10 Bird Dogs

15 Squats

Warm-up movements

 

Partner WoD:

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

Run 800 Meters (as a relay)
50 Strict Pull-Ups
100 Push Presses (95/65 lbs)
150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (53/35#)
100 Push Presses (95/65 lbs)
50 Strict Pull-Ups
Run 800 Meters (as a relay)

 

Mobility:

Mash lats

Roll Posterior

Couch Stretch

Mash quads

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SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021