12.24.19 5:30 and 9:30am classes today

Warm Up
Coach Led dynamic warm up exercises

Mobility: postural exercises

https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/

perform 2 sets of 5 reps each side

WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 cleans and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
power or squat cleans  155/105  135/95   95/65
box jump overs 24/20"


then....

Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 squat or power snatch  155/105  135/95   95/65

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 C2B pull ups/ 15 banded pull ups
9 snatch  95/65    75/55