12.23.2016

WOD (Repeat from last year)

“12 Days of Christmas” (Done like the song)

1 – Muscle Up (Modified- 3 Chest to bar Pullups)

2 – HSPU

3 – Squat Cleans 155/105

4 – Burpees

5 – Box Jumps 24/20

6 – Pullups

7 – Wall balls 20/14

8 – Situps

9 – Toes to bar

10 – Meter Handstand Walk (3 Wall Climbs MOD)

11 – KB Swings 70/53

12 – Calorie Row

METCON

Tabata Workout: 8 rounds per exercise in a row 20 sec. work and 20 sec rest
1. KB Swings
2. Toes to bar
3. Jack squats
4. Bicep curls (opt. 1 leg)
5. Hallow rocks
6. DU
7. Reverse fly
8. Glute bridge kicks
9. Wall balls
10. KB tricep extensions

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