Monday Dec. 21, 2020

Warm Up
Mobility: 
Couch Stretch 1:00/Side
Banded Front Rack Fixer 1:00/Side  https://www.youtube.com/watch?v=azATS43i7N4 

2 Rounds:
8 Air Squats
8 Push-ups
8 Hollow Body Swings                  

Strength/Skill 
Squat Clean
3 x 1 (work to a max for the day) 

WOD
Jackie
1000m Row
50 Thrusters (45/35)
30 Pullups 

Modify by doing WB for thrusters and ring rows for pullups

Then (optional)

CrossFit Baseline
500m Row
40 Air Squats
30 Situps
20 Pushups
10 pullups 

Then (optional)

 Open 11.3
AMRAP 5
Squat Cleans (165/110)
Jerks (165/110)  

You get 1 rep for the clean and 1 rep for the jerk

Modify by reducing the weight