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12.31.2020

WARM-UP

1) 15 calories

2) Scap Pull-Ups & Kipping

3) Bar Warm-Up

4) Barbell Trap, Quad & Adductor Smash

ACTIVE MOBILITY

1) Weighted Butterfly Stretch

2) Lat Smash & Stretch

3) T-Spine Extensions

4) Glute Smash

WOD: Perform the following for time:

  • 1 Rope Climb

  • 31 Push Press (75/55)

  • 1 Rope Climb

  • 31 Pull-Ups

  • 1 Rope Climb

  • 31 Power Snatches (75/55)

  • 1 Rope Climb

  • 31 calories

  • 1 Rope Climb

  • 31 Sumo Deadlift High Pull (75/55)

  • 1 Rope Climb

  • 31 Ball Slams (20/14)

  • 1 Rope Climb

  • 31 Back Squats (75/55)

  • 1 Rope Climb

  • 31 Burpees

  • 1 Rope Climb

  • 31 Thrusters (75/55)

  • 1 Rope Climb

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Med Ball Leg Lifts, 12 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)