Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

Spiderman Crawl Down

Inch Worms back

Bear Crawl Down

Backwards bear crawl Back

15 squats

Handstand Practice (walk, wall, etc.)

10 Dive bomber push ups

 

 

WoD:

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/170 pound Deadlift, 7 reps
7 Burpees
7 American Kettlebell swings, 70/53
7 Pull-ups

40 min time cap

 

Mobility:

Mash and roll

repeat that twice 🙂

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FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021

WEDNESDAY 20210113

January 12, 2021