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!