CHRISTMAS EVE WOD, Dec 24th

chalk angel

WARM-UP
(10 MIN):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Reverse Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
30 Sec Passive Bar Hang

WOD PREP
(10 MIN):
Warm up movements

12 DAYS OF CHRISTMAS
For Time:
1 Thruster, #95/65
2 Push Press, #95/65
3 Power Snatch, #95/65
4 Wall Balls, #20/14
5 Med Ball Cleans, #20/14
6 HR Push-ups
7 Squats
8 Burpees
9 T2B
10 Sit-ups
11 Pull-ups
1200m Run or Row

12 DAYS OF CHRISTMAS TAKE TWO
For Time:
100m Run
2 HR Push-ups
3 KB Deadlifts
4 Russian KB Swings
5 Squats
6 DB Strict Press
7 Box Step-ups
8 Jumping Jacks
9 Sit-ups
10 Alt. Lunges
11 Alt. DB Clean
12 Burpees

WOD DETAILS
*There are two choices for athletes
*The second choice is more of a body weight option
*Athletes have the option to partner
WOD Variations:
RX+:
*#135/95
*#30/20
*BMU