Warm-up:

Run or Row

Crossover Symmetry

Samson Lunges Down

Inch Worms Back

Butt Kickers Down

Zombie Walks back

10 Yoga Push ups

10 Pullups

Calf Stretch on the rig

Cobra Pose- to open abs

15 Squats

 

WoD:

For time:

Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar

Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar

Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

 

Accessory Work:

Two sets of:
Barbell Rows x 6-8 reps
Rest as needed

 

Mobility:

Mash Calves on KB handle

Banded Shoulders

Roll Posterior

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021