TO THE WIRE !!!! Some of the Christmas Party fun. The kids came to play.
WARM-UP:
1K Row
Group Agility
Dynamic Stretch
Strength:
2 Rounds of 5 each w/ barbell > Front Squat, Hang Snatch, OH Squat, Press in Snatch (Sotts Press)
Panda Pull / Squat Snatch (2)4
Squat Snatch 2 Reps EMOM for 4 min.
Squat Snatch 1 Reps EMOM for 4 min.
Working for that last heavy single of 2023
WOD: ON DASHER
8 Min AMRAP
5 Pullups
1 Box Jump 24/20
5 Pullups
2 Box Jump
5 Pullups
3 Box Jumps
Continue to add 1 Box Jump each round till time runs out.
ICING:
Your 1% in 2 min.
KOT – Calf Raises on Slant Board
Deadhang for 90 sec.
Ring Swings get 20 total.