WARM UP – MOBILITY
Full body dynamic warm-up & stretch out
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Grab one Dumbbell:
2 rounds: start anywhere
8-10 Air squats / 5/side DB thrusters
8-10 ring rows / pull-ups
8-10 lunges / SA OH lunges
8-10 push-ups / 4-5 Burpees
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– Review and warm-up barbell movements
– Tech any other movements talk about WOD flow.
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
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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
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– Sub 1 BMU for a pull-up variation
– Sub 11 CTB pull-ups for regular pull-ups or ring rows
