Warm-up:

Run 400m

Crossover symmetry

20 banded good mornings

15 leg swings

15 matrix turns

10 scorpions

Bear crawl down

Samson lunges back

15 hollow rocks

10 pull-ups
The second day of Christmas our coaches gave to us…..
Strength:

Take 20 minutes to build to today’s 1-RM Power Clean
WoD:

Complete rounds of 21, 15 and 9 reps for time of:

Russian Kettlebell Swings (32/24 kg)

Push-Ups

Pull-Ups
Mobility:

Mash lats on roller

Lax to pec and shoulder

Roll posterior

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021