12.24.18 8 and 9am only

Warm Up
Coach Led dynamic warm up exercises


Mobility: postural exerciseshttps://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 snatches and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
snatch 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 SDLHP 135/95

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 thrusters 95/65 75/55
9 SDLHP 95/65 75/55