TUESDAY 151110

Warm-up:

Row 500m

Crossover symmetry

10 push ups

Bear crawl down

Zombie walks back

15 hollow rocks

10 pull ups

15 sit-ups

Pigeon stretch each side 45 sec

15 squats
WoD:

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar
Mobility:

Roll and mash

Categories: Uncategorized W.O.D.

FRIDAY 20210122

January 21, 2021

January 20, 2021

January 19, 2021