Monday 12-24-2012

 In WODs

Warm Up

2 Rounds:

5 Reps at Each Station

Skills

Go over all movements including scaling and loading options

WOD

“12 Days of Christmas”

For Time – Perform Like the Song (e.g . 1 HSPU; 2 Thrusters, 1 HSPU; 3 Cleans, 2 Thrusters, 1 HSPU; etc.)

1 – Handstand Push Up

2 – Thrusters

3 – Cleans

4 – T2B

5 – Ring Rows

6 – Push Ups

7 – KB Swing

8 – Push Press (95/65)

9 – Burpees

10 – Ab Mat Sit Ups

11 – Box Jumps

12 – Walking Lunges

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Travel WOD

12 – 11 – 10 -……..3 – 2 – 1

Walking Lunges

Push Ups

Ab Mat Sit Ups (roll up a towel and put it under your lower back like an ab mat)

Perform 12 of each movement, then 11, then 10, etc.

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