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12.24.2018

MERRY CHRISTMAS!!

WARM-UP

1) 200m Jog 2) Barbell Warm-Up (thrusters, hang cleans, power jerks) 3) Scap Pull-Ups, 10 reps + 10 Kips + 5 Kipping Pull-Up's 4) Lat Smash 5) T-Spine Extensions

SKILL: T2B & HSPU

ACTIVE MOBILITY 1) Lat, Pec & Front Rack Stretch 2) High Glute Smash 3) Frog & Couch Stretch 4) Trap Smash

WOD: With a partner, perform the following for time: 1 Lap (200m Run) 2 Thrusters, 135/95lbs. 3 Burpees 4 Wallballs, 20/14lbs. 5 Pull-Ups 6 Hang Cleans, 135/95lbs. 7 T2B 8 Power Jerks, 135/95lbs. 9 AbMat Sit-Ups 10 American KB Swings, 53/35lbs. 11 HSPU 12 Front Rack Lunges, 135/95lbs. (each leg)

*Each partner will perform the movement. There is no splitting the reps. Not quite like the song, but we will go in order like this: 1, 1-2, 1-2-3, 1-2-3-4, etc.