Warm-up:

Row 500m or airdyne 2:00

Crossover symmetry

15 good mornings

15 dislocates

Crab walk down

Samson lunges back

10 pull ups
Strength:

Four sets of:

Weighted Pull-Ups x 3-4 reps 

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps

Rest 3 minutes
WoD:

Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows (55/35 lbs)

20 Box Jumps (24″/20″)

Run 200 Meters
Mobility:

Mash lats

Roll posterior

Lax to plantar

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021