Warm-up:

Row 500m

20 trunk twists

10 matrix turns

30 single unders then 20 double Unders

Handstand practice

Bear crawl down

Crab walk back

15 squats

15 hollow rocks
On the 8th day of Christmas….

Strength:

Take 15 minutes to establish a 1RM Strict Press
WoD:

Three sets for max reps of:

60 seconds of Wall Ball Shots

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs

Rest 60 seconds
Mobility:

Mash calves/Achilles

Lax to pecs/shoulders

Roll quads

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021