Warm-up:

Row 500m

Crossover symmetry

10 push ups

10 GHD sit-ups

Bear crawl down

Backwards bear crawl back

15 squats

15 hollow rocks
Strength:

Two sets of:

Jerk Footwork Drills x 10 perfect reps (practice perfect foot landing)

Then

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

Jerk x 1 rep

Keep all five sets between 70-90%
WoD:

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders
Mobility:

Lax to shoulders

Lax to plantar

Roll posterior 

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021