12.17.2022 Holiday Party Tonight 6:30

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 Clean warm up with empty barbell

 Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1.  jump and shrug

2.  jump and shrug + high pull

3.  jump and shrug + muscle clean   

4.  tall cleans 2",4",6" full squat

WOD

"Sick Joke"

Teams of 2

For Time:

Buy In: 50 Cal Machine

200 DUs or 400 SUs

150 Wall Balls 20/14

100 Ground to Overhead 115/85  95/65  75/55

75 Burpees Over Bar

50 Pull Ups

Buy Out: 50 Cal Machine