Sunday, 24 December, 2017

WARM UP – MOBILITY

Explain WOD format

Big dynamic stretch

WOD A

12 Days Of Christmas 2017
For time:
1 Bar Muscle Up (sub jumping CTB/PU)
2 Clusters 135/95lb
3 Handstand Pushups
4 Ball Slams 40/30lb
5 Ring Dips
6 Box Jumps 30/24”
7 Burpees
8 Alt. DB Snatches 50/35lb
9 Toes To Bar
10 Wallballs 30/20lb – 10’
11 Chest to Bar Pullups
12 Clean & Jerks 135/95lb

Complete like the song:
1 BMU
2 Clusters, 1 BMU
3 HSPU’s, 2 Clusters, 1 BMU
Etc. until you complete 12-1