Tuesday, December 24th - 12 DAYS OF CHRISTMAS!

December 24, 2019

 

M-1: "12 Days of Christmas WOD"

RX:
1 Ring Muscle Up OR Ropeclimb
2 Power Snatch (155/105)
3 Burpee Box Jump (24/20)
4 HSPU or Ring Dip or Push Up
5 DB Hang Squat Clean (50/35)
6 Pistol Squats or Air Squats
7 KB Swing (70/53)
8 T2B
9 Wall Balls (20/14)
10 S2OH (155/105)
11 Deadlifts (155/105)
12 Sandbag Cleans

SCALED:
1 Banded Pull Up or 1 Rope Walk-up
2 Hang Power Snatch
3 Burpee Box Step-up
4 Knee Push Up
5 DB Hang Power Clean
6 Air Squat
7 KB Swing
8 Knee Raise or Abmat sit-up
9 Wall Ball
10 DB S2OH
11 DB Deadlift
12 Sandbag Cleans

NOTES:

Like the 12 days of christmas song. Start on the 1, move down to 2, then back to 1, then down to 3, and 2, 1. Then 4,3,2,1. Then 5,4,3,2,1. ETC. Until you reach 12 and go through all the movements down to 1.

 

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