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Warm-up
Group dynamic warm-up and stretch
WOD A
Review WOD movements, scaling options, and give 10 min to warm-up movements and prep equipment.
12 Days of Christmas (Time)
1 Rope climb
2 Handstand push-ups 3 Squats cleans (135/95lb) 4 Box jumps (30/24”) 5 Chest to bar pull-ups 6 KB swings (32/24kg) 7 Burpees 8 KB goblet lunge (32/24kg) 9 Hand release push-ups 10 Wallballs (20/14lb) 11 Toes to bar 12 Clean & Jerk (135/95lb) (Complete in order like the song: 1 Rope Climb; 2 HSPU + 1 Rope climb; 3 Squat cleans, 2 HSPU, 1 Rope climb; etc. until you complete 12-1.) |
KB Swings
Goblet squats
Push-ups
Ring rows