Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
15 supermans
15 scorpions
Samson lunges down
Bear crawl back
10 push ups
60 sec handstand hold
10 pull ups
Strength:
Five sets of…
Weighted Pull-Up x 2-3 reps (2 sec descend)
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Partner WoD:
In teams of two, alternate rounds to complete five sets each for time of…
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders
Mobility:
Mash lats
Lax to pecs and shoulders
Roll posterior
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021