Tuesday, January 6th

Today's WOD:

Gymnastic Skill - Hollow Rocks
**Warm up and form work**
Gymnastics WOD:
1 Tabata round - Hollow rocks

Mobility Clinic:
1. Posterior hip mobilization
2. Shoulder extension, external rotation
3.Anterior hip mobilization
4.Wrist Flexibility using bands

**15 minutes total**
Then
**7 minute barbell warmup**

MetCon WOD:
21-15--9
Shoulder to overhead #135/95
Front Rack Lunge #135/95 (1 step = 1 rep)

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.