Warm-up:

Run 400m

10 Dive Bomber Push ups

Crossover Symmetry

15 Hollow Rocks

Samson Lunges down

Crab walk back

10 Pullups

10 GHD situps

Banded Lat Stretch

 

Skill:

Five sets for max reps of:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

*Score is total reps across all 5 sets

 

WoD:

For time:

Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

 

Mobility:

Lax to Pec/Shoulders

Mash triceps on racked barbell collar

Roll Posterior

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021