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.