01.01.2022 New Year's Day 8,9, and 10am
Warm Up
2:00 cardio
50 feet spiderman + reach
30 seconds each side Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box
Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps
WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike
Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts