Warm-up:
Run 400m
Crossover symmetry
15 matrix turns
10 push ups
10 burpee pull-ups
15 goblet squats with a pause in bottom
Banded shoulder stretch
10 GHD sit-ups
WoD:
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips
*record total rounds and reps
Mobility:
Mash triceps on racked barbell
Mash quads
Roll posterior
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MONDAY 20210118
January 17, 2021
SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021