WOD Dec. 15th

Warm up:

500m row, leg swing front to back and side to side 10 each way each leg, 10 toe touches, 10 shoulder dislocates, 3 min Squat hold

Wod: “12 Days of Christmas”

1 Deadlift 75% of 1RM

2 HSPU, 1 Deadlift 75% of 1RM

3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM

4 Kettlebell Swings 70/53/35#, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM

5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM

6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM

7 DB Thrusters 35/20#, 6 box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift

8 Sit-ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift

9 DB Push Press 40/25#, 8 Sit ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift

10 Wall Balls 20/16#, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift

11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift

12 Burpess, 11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift