Warm-up:

Row or Run

Crossover Symmetry

10 Burpee Pullups

Bear Crawl down

Zombie walks back

Calf Stretch on Rig

10 Yoga Push ups

10 Scorpions

15 Squats

15 Leg Swings

 

WoD:

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters
15 Handstand Push-Ups
15 Weighted Sit-ups (45/25)
15 Ring Dips

*Score is working time totaled

Accessory Work:

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4 sec descend
Minute 2 – Bottom’s Up Kettlebell Carry x 30 Feet each arm

 

Mobility:

Mash triceps on racked barbell

Lax to Plantar

Roll Posterior

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021