Warm-up:

Run or Row

Crossover Symmetry

10 Yoga Push ups

15 Hollow Rocks

Samson Lunges Down

Inch Worms Back

12 High Box Step ups

15 Squats

5 Strict Pullups

 

WoD:

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

 

**Group Cooldown- 200m walk/jog

 

Accessory Work:

Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds

Couch Stretch x 90 seconds each leg
Rest 30 seconds

 

Mobility:

Roll Posterior

Mash quads

Banded Shoulders

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021