Thursday, Dec. 24, 2015

Please note that there is a 5:30 AM class and Open Gym at 9:00 AM.


Warm Up: 2 rounds

  • 10 HRPU
  • 10 KB Swings
  • 10 Air Squats
  • 10 Good Mornings
  • 30 Sec Handstand

WOD: 12 Days of Christmas

1 Rope Climb 15/14′
2 HSPU
3 Burpees
4 SDHP 95/65
5 Box Jumps 24/20
6 KB Swings 45/35
7 Hang Power Cleans 95/65
8 Pushups
9 Goblet Squats 45/35
10 Ring Dips
11 Pull-ups
12 Thrusters 95/65

Santa brought a very special Christmas gift for you!

This is a ladder-style workout. With every movement you add you must also descend back down the ladder, finishing each round with 1 Rope Climb.

Example: 1 Rope Climb; 2 HSPU, 1 Rope Climb; 3 Burpees, 2 HSPU, 1 Rope Climb … And so on until you reach 12 Thrusters and descend all the way down to 1 Rope Climb.

 

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