Monday December 24, 2012

WOD

“12 Days of Christmas”

1 Burpee

2 Sumo Deadlift High Pulls 53/44#

3 Kettlebell Swings 53/44#

4 Thrusters 95/65#

5 Box Jumps 24/20”

6 V Sit-ups

7 Game Standard Push-ups

8 Push Press 95/65#

9 Wallball Shots 20/14#

10 Squat Cleans 95/65#

11 Pull-ups

12 Hand Stand Push-ups

*Here is how the workout runs… If you know the song “12 Days of Christmas” then you know how this will go.  If not, it means you have lived under a rock your whole life. There is 12 rounds.  The first round you will complete 1 burpee, the second round you will complete 2 Sumo Deadlift High Pulls and 1 Burpee, the third round you will complete 3 Kettlebell Swings, 2 Sumo Deadlift High Pulls and 1 burpee, and so on until you have completed all 12 rounds.

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