12/23/2013

WARM UP

Stick pass through
Back Ext
Walking Lunge
Leg Swings

SKILL

Understanding the WOD
Clean Prep

WOD

"12 Days of Christmas"

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

MOBILITY

Hips and Shoulders with band and foam roller