Monday- January 8th

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*Three Touches x5

*High Knees

*High Kicks

*10 KB Swings

*20 Mountain Climbers

*10 Burpees

*5 Negative Pull-ups

+ Today's Warm-up Movements:

*Quad Pulls

*10 MB Squats

*The 5 way shoulder x10 sec. each (see January 5th)

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 Snatch Max

(or just work technique)

B."Gridlock"

15 Min. AMRAP: 30 Wallballs

20 Power Snatches (75/55#)

10 Pull-ups

5 Dips

C. Group Mobility: Ring Ready Shoulders- watch BEFORE class!

1- watch and learn

2- spend at least 2 minutes with each stretch!!