Warm-up:

Row 500m

Crossover symmetry

10 push ups

Bear walk down

15 hollow rocks

Inch worms back

7 strict pull-ups

10 GHD sit-ups

Lax to hip flexors 

Lax to shoulders
Skill:

Three sets (12 minutes) of…

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds
WoD:

Every 5 minutes, for 25 minutes (5 sets) for times…

Run 400 Meters

25 Push-Ups
Mobility:

Roll posterior

Lax to pecs

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021