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12 Days of Christmas WOD 201221 - MONDAY

Box Announcements:

Holiday Schedule


12/24 Christmas Eve: NO AFTERNOON CLASSES

5:15a, 7:30a, 9am, 11:30a

Open Gym 10am - 3pm


12/25 Christmas Day: CLOSED


 

WARM UP

Coach's Stretch


5 AMRAP

Dynamic Drills


20m High Knees

20m Donkey Kicks

10 Bupree Jacks

8 Yoga Push Ups


 

Skill / Strength


Set-Up for WOD


 

WOD


"12 Days of Christmas"



DAY 1: Bar Muscle Up (scale: Pull Up)

DAY 2: Strict HSPU

DAY 3: Front Squat, 115/85#

DAY 4: Deadlifts, 115/85#

DAY 5: Box Jumps, 24/20"

DAY 6: T2B

DAY 7: Hand Release Push Ups

DAY 8: DB Power Snatch, 50/35#

DAY 9: Wall Ball Shots, 20/14#

DAY 10: Burpees

DAY 11: SA DB OH Lunge, 50/35#

DAY 12: Clean & Jerk, 115/85#


TC: 30 Mins


The flow of this WOD should be performed like the song. Starting with Day 1 , you will progress down the list and count down from each day performing the assigned movement.


For example:


1 BMU

2 SHSPU + 1 BMU

3 FS + 2 SHSPU + 1 BMU

4 DL + 3 FS + 2 SHSPU + 1 BMU

5 BJ + 4 DL + 3 FS + 2 SHSPU + 1 BMU

6 T2B + 5 BJ + 4 DL + 3 FS + 2 SHSPU + 1 BMU

7.....

8.....

9.....

10.....

11......

12........


ENJOY! MERRY CHRISTMAS!



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