Saturday, Dec. 23rd, 2017

 

A) Warm Up

250m Row

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

B) Strength/Skill

Warm Up Movements

C) WOD

For Time:

1 Sumo Deadlift High Pull 75/55
2 HSPU
3 Push Press 75/55
4 Hang Power Cleans 75/55
5 Ring Dips
6 Kb Swings 45/35
7 Pushups
8 Knees to Elbows
9 Box Jumps 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunges 45/25 Plate

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 HSPU and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 HSPU, and 1 SDHP; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down