HOME WOD, Dec 19th

chalk angel

Warm-up

(12 MIN):

200m Ski or Row

20 Toe Touches

10 Lateral Lunges 

10 Squats (2 Sec Down / Drive Up)

10 Iron Cross

10 Scorpions

10 HR Push-ups

10 Reverse Lunges 

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Pass Arounds

10 PVC Windmills 

10 PVC Trunk Rotations

5 PVC High Hang Power Snatch 

5 Empty Barbell Push Press

5 Empty Barbell Thruster 

WOD PREP

(10 MIN):

*Set up for the WOD

*Warm up movements for the WOD 

WOD

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 

WOD Details:

*The WOD follows the song. 

*Athletes will complete 1 Thruster… then 2 Push Press and 1 Thruster…then 3 Power Snatch, 2 Push Press, and 1 Thruster… then 4 Wall Balls, 3 Power Snatch, 2 Push Press, and 1 Thruster.. And so on. 

*Athletes will work all the way to 1200m Run, Ski, or Row, and work all the way down to 1.

*Athletes should strive for good to standard movements.. EVEN WHEN TIRED.