January 28th WOD

WU

A. 3Rds NFT:
10 Ring Rows

20sec Handstand Hold
10 Strict Toes to Bar

 

Mobility WOD – T-Spine Plate Smash

Mobility WOD – Banded Overhead Distraction

 

SWOD

B. Take 20min to establish a 1RM Snatch

 

WOD

D. 3 Rds for individual times:

Run 400m or Row 500m

25 Double-Unders

5 Handstand Push-Ups

Rest 1min between sets

**20min CAP

 

COMPETITOR’S HOMEWORK

Mobility WOD – 2 Thoracic + 2 Lower Body

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