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/
jump and shrug
jump and shrug + high pull
jump and shrug + muscle clean
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