WOD
Monday 12.24.2018
Monday | 12.24.2018
Coach/Class notes:
MERRY CHRISTMAS EVE
Warm Up:
50ft Samson Lunge
20 Jumping Jacks
50ft Broad Jump
X1
5/5 Single Leg Good Mornings
5 Empty Bar Thrusters
5 Empty Bar Hang Power Cleans
5 Empty Bar SDHP
X2
Metcon:
“12 BARS OF CHRISTMAS”
RX (Level 1) – (95/65)
Intermediate (Level 2) – (75/55)
Beginner (Level 3) – (65/45)
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
Like the song the “12 Days of Christmas,”
complete each exercise in ascending order
then work back down to 1, adding one exercise
per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc –
for a total of 364 reps.
Cool Down:
2 Rounds For Quality
2min Pigeon L/R
2min Forward Fold
2min Butterfly
2min Dragon L/R