Warm-up:
Row 500m

15 KB good mornings

15 dislocates

15 leg swings

Bear crawl down

10 GHD sit-ups

Zombie walk back

20 trunk twists
10 push ups

Warm up clean
Barbell:

Every minute, on the minute, for 12 minutes, perform:

Clean x 2 reps

(build over the course of the 12 sets to today’s heavy double)

Record heaviest Double
WoD:

Every minute, on the minute, for 12 minutes, perform:

10 Kettlebell Swings

5 Burpees

Score is weight of KB and completion, with RX doing all movements in each minute
Mobility:

Roll posterior

Mash quads

Banded hamstrings

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021