WARM UP – MOBILITY
** Grab a barbell, dumbell, & box **

  • Quick full body dynamic stretch
  • Air squats, lunges, ring rows, v-ups, box step-ups
  • Warmup BB movements
  • Tech any other movements

WOD A
12 DAYS OF CHRISTMAS 2020/21
For time:
1 Bar Muscle Up
2 Power Snatches 95/65lb
3 Burpees over bar
4 Thrusters 95/65lb
5 Box Jumps 30/24″
6 Alt. SA Devils Press 50/35lb
7 Toes To Bar
8 SA OH lunges 50/35lb
9 Hand release push-ups
10 Power cleans 95/65lb
11 Chest to Bar Pullups

12 Overhead squats 95/65lb

Complete like the song:
1 BMU
2 Power snatches, 1 BMU
3 Burpees over bar, 2 PS, 1 BMU

Etc. until you complete 12-1

  • Sub 1 BMU for a pull-up variation
  • Sub 11 CTB pull-ups for regular pull-ups or ring rows

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