Friday 12-23-16

GROUP WARM-UP:
4 rounds :20 each w/ PVC
Pass thru – Back squat
Snatch balance – Overhead squat
Deadlift – Power snatch

CONDITIONING:
Tabata :20/:10 x 8
Hang from pull up bar

WOD:
“12 Days of Christmas”
1- Clean & Jerk #135/95
2- Muscle Ups
3- Box Jumps 24″/20″
4- Squat Snatch #135/95
5- Bar Facing Burpees
6- Push Press #135/95
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball #20/14
10- Chest to bar Pullups
11- Handstand Push up
12- Front Squats #135/95

round 1 C&J
round 2 – 2 MU, 1 C&J
round 3 – 3 Box Jump, 2 MU, 1 C&J… etc…

Recent Posts

Leave a Comment