Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

Bear Crawl Down

Zombie Walks Back

15 Dislocates

15 Squats

10 Yoga Push ups

7 Burpee Pull ups

12 GHD Situps

 

Skill:

Goat Work for 12 minutes

 

WoD:

“Mamba”

Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

 

Mobility:

Mash Lats on Roller

Roll Posterior

Lax to Plantar

Mash Achilles/Calves on KB handle

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021