Group Warm up
Group Mobility
WOD ( Workout of the Day )
"12 Days of Christmas"
1 Muscle up ( Ring or Bar ) – scale to C2B pull up
2 Thruster
3 Push up
4 Back squat
5 Front squat
6 Deadlift
7 Push press
8 Hang power clean
9 wall ball shots (20/14lb)
10 Box jump (24/20")
11 Double unders
12 Front rack lunge ( 6R/6L)
RX = 95/65lb
Think of the song the Twelve Days of Christmas… Start with 1 Muscle up, then 2 thruster and 1 muscle up, then 3 push ups, 2 thruster and 1 muscle up. etc..
Merry Christmas and Happy Hannukah!
