Saturday, December 31st 2022

WARM UP

Partner 1

2 Sets

:20 Wall Sit with band

10 Glute Bidges

5 Front Squats with Pause

Partner 2

Easy Machine

(then Switch)

into,

Coach Led Hip Flow and Jumping Prep

Set Up Metcon

PARTNER WOD

AMRAP – 28

12x – total with partner / YGIG – 6 each

50 double Unders (Rx+75)

8 Thruster 95/65 (Rx+10 reps (#105/#70)

8 Lateral burpee over bar (Rx+10 Reps)

after 12x

Max Cal Machine in remaining time – 1 Machine per group

STIMULUS Thrusters and DU should be unbroken the whole time. Pick a weight you can make that happen. Move fast here since its 1:1 work to rest.