Warm-up:

Row 500m

15 dislocates

15 good mornings

15 OH Squats

Crab walk down

Inch worms back

15 hollow rocks

15 back extensions
Strength:

Four sets of:

Weighted Supinated-Grip Pull-Ups x 2-4 reps (2 sec descend)

Rest 60 seconds

L-Sit x 30-60 second hold

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds
WoD:

Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Wall Ball Shots (20/14 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges
Record total rounds and reps completed
Mobility:

Mash lats

Lax to glutes

Roll posterior

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021