Wednesday- January 10th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Hip Swings

*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 minutes

Build to today's 1-rep Strict Press Max


For time:

30-20-10 Pull-ups

Calorie Row


Strict Press

Jumping Lunges

C. Clean up your lats (again!)

spend at least 2 minutes with each stretch!!

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