Wednesday- January 9th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Inchworm x 10

*Death March x 10 each leg

A. Deadlift

Do 6 singles building to 90% (wod weight), focusing on CORE STABILIZATION before and throughout every rep

B.​ “Marston”


1 Deadlift (315/205)*

10 Toes to Bar

15 Barbell Facing Burpees

*Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.​ Shoot for 90%.

C. Buy Out

Side Plank Reach Through 2 x 10 each side

Glute Smash x 1:00 each

Hamstring Stretch on Rig x 1:00 each

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