Warm-up:

Row 500m

Then 3 rounds not for time…

5 burpees

Bear crawl down

10 squats

Backwards bear crawl back

Then

Crossover symmetry

Handstand practice for 2 minutes

Strength:

For 5 minutes work on Jerk Footwork

Then

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.

WoD:

AMRAP 14: 

15 Plate Ground To Overhead (45/25) 

25 Sit-Ups 

35 Air Squats

Mobility:

Roll posterior

Mash quads

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021