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Thursday 01.30.2020

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Photo from the steel rain movie clip…

Warm-up Drills
I. Row 500m
II. 3-5:00 x Foam Roller
(Lower Body, T-spine, Lats, etc.)
III. Dynamic Drills & Yoga Series
IV. Mobility
(1:00 x Barbell Front Squat Hold,
Barbell Front Rack Mashing/Mob)

“Boston Tea Party”
Complete the following for time
1000m Row
25 x Wallball (20/14lbs)
750m Row
50 x Wallball (20/14lbs)
500m Row
75 x Wallball (20/14lbs)

Notes: Time cap at 25:00 for this little gem of a WOD.

Post times to comments.

Skill Development
– Work on Goat skill sets, mobility & Recovery efforts. See your coach for those with gas still in the tank after the Boston Tea Party.
– Spikeballlllll!!!!!

Samy Daghir

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