Warm-up: Coach’s Choice
Strength/Skill: Set up your station for “The 12 Days of Christmas”
WOD: 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)
Teen/Masters RX: KB (1/25#); WB (14/10); SB (20/15); G2O (25/15); MBC (14/10); GS (1/25#)
Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until you start with 12 and go back to 1!
Transitions are key. Know where you are going next. Just keep moving!
Cool Down: ROMWOD