Dec 24, 2016

December 23, 2016
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a) WARM UP:

2 rounds from post 1 to post 2:

  • High knees there
  • 5 squats
  • jog back
  • 10 dowel pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back

Repeat

 
b) 12 Days of Xmas WOD!

  • Day 1 – Wall Walks
  • Day 2 – Dball over shoulder (heavy)
  • Day 3 – Plate Ground to Overhead
  • Day 4 – Burpee to Plate
  • Day 5 – KB Swings
  • Day 6 – Double Unders x3 (18)
  • Day 7 – Wall Balls (20/14# → 10/9’)
  • Day 8 – Push ups
  • Day 9 – Jumping squats
  • Day 10 – Pull ups (no bands – ring rows if you can’t do a pull up unassisted)
  • Day 11 – Sit ups
  • Day 12 – Plate overhead lunges (12 per leg)

** Start with day 1 (1 rep), then day 2, then 1, then day 3, 2, 1, then day 4, 3, 2, 1, etc….
WOD