Tuesday- January 2nd

Weekly Warm-Up: 10 min. AMRAP

*250m Row

*High Kicks

*Floor Touches

*5 Burpees

*10 Ring Rows (w/ 2 sec. descent) *15 Air Squats

*Samson Lunges

*Butt Kickers

+ Today's Warm-up Movements:

*Quad Pulls

*Pec Stretch 10 sec. each side

*Neck rolls

*Wrist stretches

We are going to start this new year by going Back to the Basics! We want to focus on improving our movement patterns to see more success, longevity, and injury prevention. To make this happen, we need to focus on increased MOBILITY first! You will notice more mobility work written into the WODs, especially for this first month. Take it seriously and I promise you will feel better and see progress!!

A. 8 min. Cap:

Build to today's 1-rep Power Clean Max

(or just work technique)

B."Good Vibrations:

5 Rounds for Max Reps: 1:00 Calorie Row

1:00 Power Cleans (135/95#)

1:00 Burpees over Bar

1:00 REST

C. 5-10 Minutes: Trainer-led Shoulder Mobility Work

Roll, Stretch (for 60 sec. +), use Mobility WOD posters for reference if needed

also, check out this video

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