12/24/16 – "12 Days of Christmas"

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! 

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