1.21.16 – WOD 

5pm mobilizing their hips before some heavy Push Presses and a long chipper. Mobilizing and activating before intense exercise will reduce the chance of injuries. This is a major goal for our athletes to stay supple and healthy. 



SMART Goal Work:

EMOM X 10 of:

Odds = 20 Russian Twist w/ KB 

Evens = SMART Goal Work 


Every 3 minutes X 7 sets (21 minutes)

5 Deadlifts, 275/185

7 Ring Dips

9 Burpees 


Optional Accessory Work:

40 Bench Press, 65% of your 1RM*

*every time you break perform a 30 second Wall Sit 



25 minute Partner AMRAP of:

Row 500/400 meters (250/200 each)

30 Medball Cleans

20 Pull-ups

10 V-ups 

Mobility WOD:

Hip stabilization drill 

Hip mobilization with bands (anterior lateral)

Overhead banded squat drill

Scapular stabilizing drill on wall

Thoracic opener bar

Quad mash

Triceps mash

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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