12.14.18

Warmup

6 min AMRAP
50 Double Unders/100 SIngle Unders
Mini Band Lateral Walk 25′ L
Mini Band Lateral Walk 25′ R

Mobility

Elevated Soleus Stretch – 45 Sec Per Side
10 Seated Tibial Rotations
10 Rocking Pole Squats
45 Sec Per Side Tabletop Glute/Hip Flexor Stretch
45 Sec Per Side Figure 4 Adductor Stretch

Skill

Review the points of performance of the Back Squat to include mechanics and positions of squatting in general.
Then use 5 min to warmup Back Squats.

Strength

Use 20 min to Build to a heavy set of 2 Back Squats

Metcon

“Victoria”
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.
5 Rounds for Time

Performance
10 Thrusters 95/65
14 Box Jumps 24″/20″
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 American Kettlebell Swings 24kg/16kg

Lifestyle
10 Thrusters 85/55
14 Box Jumps 20″/16″
12 Sumo Deadlift High Pulls 85/55
12 Burpees
27 American Kettlebell Swings 18kg/14kg

Fitness
10 Thrusters 65/45
14 Step Ups 20″/16″
12 KB Sumo Deadlift High Pulls
12 Burpees
27 Russian Kettlebell Swings

Cashout

5×8 DB Bench Presses