Warm-up:

Run or Row

10 Matrix Turns

20 Banded Good Mornings

Bear Crawl Down

Samson Lunges Back

10 Yoga Push ups

15 Hollow Rocks

15 Slow Squats

5 Burpee Pull ups

 

Partner WoD:

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

100 Russian Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
80 Burpees to 45# plate
400 Meter Run
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
100 Russian Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.

 

Mobility:

Mash and Roll as needed

 

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021