Warm-up:

Run or Row

Crossover Symmetry

12 Back extensions on GHD

20 Banded Good Mornings

12 Matrix turns

15 Squats

10 Pullups

Bear Crawl Down

Inch Worms back

 

Strength:

Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 4, 2016.
WoD:

Three sets for max calories/reps of:

60 seconds of Double Unders
Rest 60 seconds

60 seconds of Strict Pull-Ups
Rest 60 seconds

60 seconds of Rowing for Calories
Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

 

Mobility:

LAX to Plantar

Mash Lats on roller

Roll Posterior

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January 19, 2021

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January 18, 2021

MONDAY 20210118

January 17, 2021