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OUR BLOG

Fri.12.23.16

By CoachBo | In WOD | on December 22, 2016

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks

WOD: “12 Days of Christmas”
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Keep the weight the same on the bar for all the lifts.

For Time:
1 Sumo Deadlift High-Pull (75-95/45-65#)
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead (75-95/45-65#)
7 Box Jumps (24/20 in)
8 Knees-to-Elbows
9 Thrusters (75-95/45-65#)
10 Double Unders
11 KB Swings 53/35
12 Overhead Walking Lunges (45/25 lbs Plate)

Cooldown: Roll out and stretch

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