Warm-up:

Row 500m

10 burpee pull-ups

15 squats

15 hollow rocks

Bear crawl down

Crab walk back

30 double Unders or attempts
Skill:

Every 2 minutes, for 12 minutes…

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters (hold for 45 sec)
WoD:

Four rounds for time of…

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run or row 500m
Mobility:

Couch stretch

Mash Psoas on KB handle

Mash lats

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021