Warm-up:

Row or run

Backwards bear crawl down

Inch worms back

Banded shoulders

Banded front rack

15 squats

Handstand practice

10 push ups

Strength:

Every two minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep
Build over the course of the 8 sets to today’s heavy single.

WoD:

For time:

21 Burpees

15 Thrusters (115/75 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

Mobility:

Roll posterior

Banded shoulders

Lax to shoulders

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021