12.28.2016

WOD
A:B:C:D (2 Minutes on, 1 Minute off)

A: Wall Balls 20/14

B: KB Complex 1-Russian Swing + 1 American Swing = 1 Rep

C: D-Ball Complex 1 D-Ball Clean + 1 Front Squat over shoulder = 1 Rep

D: Barbell Complex 1-Deadlift + 1-Hang Clean = 1 Rep

Start on “A” and move your way down. 2 rounds for total reps

METCON
12 days of Christmas Metcon style, done like the song (3 days late!)
35 min cap
1 – Ring dip
2 – Push-ups
3 – KB Squat Cleans
4 – Burpees
5 – Box Jumps 24/20
6 – Pull-ups
7 – Wall balls 20/14
8 – Sit-ups
9 – Toes to bar
10 – Meter Handstand Walk (3 Wall Climbs MOD)
11 – KB Swings 70/53
12 – Calorie Row

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