Warm-up:

Row 500m

15 dislocates

15 matrix turns

15 squats

Inch worm down

Zombies back

15 high box step ups

15 scorpions
Strength:

Take 15 minutes to build to a heavy 1 rep hang power clean 
WoD:

3 Rounds…for time:

500 Meter Row

12 Hang Power Cleans (155/105)

50 Double-Unders
Mobility:

Lax shoulders

Lax to plantar

Roll posterior

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021