Tuesday- January 9th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Barbell Good Mornings x 15

*Glute Pulls

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. 4 Sets:


6-4-2-2 *add weight each set

Kipping practice x 30 seconds

rest 1- 2 minutes between sets

B. "Marston"

20 Min. AMRAP 1 Deadlift* (315/205#)

10 Toes-to-Bar

15 Burpees over Barbell

*Note- "Marston" Rx is 405/285. To preserve the stimulus of the workout, we are looking for a HEAVY deadlift today.

C. 5-10 minutes Group Shoulder Mobility

Pick your favorite shoulder stretches we have done recently

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