Warm-up:
Row 500m

Crosoover symmetry

10 push ups

Spider-Man crawl down

10 back extensions

Inch worms back

5 strict pull-ups

Warm up cleans
Barbell:

Every 2 minutes, for 16 minutes (8 sets)…

2-Position Clean…yes full cleans

(mid-thigh, and then from the floor)
Partner WoD:

In teams of two, with only one person working at a time, perform 30 reps EACH for time of:

135/95 lb Ground to Overhead

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps EACH for time of:

Toes to Bar

Partition your reps as you see fit.
Mobility:

Lax to shoulders and pecs

Roll posterior

Mash quads

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FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021

WEDNESDAY 20210113

January 12, 2021