Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

Bear Crawl Down

Zombie Walk Back

5 Strict Pull ups

12 High Box Step ups

15 Goblet Squats

 

Skill and Strength:

Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

*Record Dumbbell weight

WoD:

Five rounds for time of:

15 Wall Ball Shots
10 Toes to Bar
5 Burpees

Mobility:

Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Read more

SATURDAY 20210130

January 27, 2021

FRIDAY 20210129

January 27, 2021

THURSDAY 20210128

January 27, 2021