Posted on

05 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Set up your station for the WOD!

WOD:
“The 12 Days of Christmas”
1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)
Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until starting with 12 and going back to 1!

Mobility:
Athlete’s Choice!

Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions
50 Double Unders

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