Warm- up:
Row 500m
Crossover Symmetry
10 push ups
10 pullups
Bear Crawl down
Broad Jumps back
15 leg swings
15 matrix turns
10 GHD situps
Skill work:
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
WoD:
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
Mobility:
Mash Calf/achilles on KB Handle
Roll Posterior and Lats
Lax shoulders
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WEDNESDAY 20210120
January 19, 2021
TUESDAY 20210119
January 18, 2021
MONDAY 20210118
January 17, 2021