WOD-
12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11 Calorie row
12 Muscle-ups/ Chest to bar pull-ups/ pull-ups
*This workout is completed in the same fashion as the song is sung.
SPRINT-
5 Minute AMRAP:
50ft Double DB Front Rack Walking Lunge
12 Burpees
9 Double DB Hang Power Cleans
Rest 5 Minutes
5 Minute AMRAP:
50ft Double DB Front Rack Walking Lunge
12 Pull Up
9 Double DB Front Squats
Rest 5 Minutes
5 Minute AMRAP:
50ft. Double DB Front Rack Walking Lunge
12 Burpee Pull Up
9 Double DB Push Press
