12 Days of Christmas WOD

Dec 23rd, 2015

Comments: 0
Category: WODS

12 Days of Christmas WOD


Guns Out CrossFit – CrossFit

Warmup (No Measure)

400 m run

20 wall ball

50 Du’s

Mobility (No Measure)

Couch

Banded Shoulder

20x Frankensteins

Metcon (Time)

“12 Days of Christmas”

For Time:

1 Sumo Deadlift High Pull (95#/65#)

2 Thrusters (95#/65#)

3 Push Press (95#/65#)

4 Squat Cleans (95#/65#)

5 Power Snatches (95#/65#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)

Merry Christmas!!!
Athletes!!! In celebration of the Christmas Holidays and all the gluttony that is certainly involved come join me tomorrow in our annual 12 Days of Christmas WOD. See you there!!!

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 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down.

RX+ 135/95

S1 75/55

S2 55/45

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