Christmas Eve WOD 12/24/2013

CF927 Christmas Eve Schedule

LAC closes at 1:00pm, so WOD are scheduled for 9:30am and 11:00am.

Warm Up

Row 500m on your own

3 rounds

  • 10 squats
  • 10 push ups
  • 10 roll backs

WOD

“12 Days of Christmas”

  • 1- Deadlift (275/185)
  • 2- Box Jumps (24/20)
  • 3- Toes to bar
  • 4- Ring Dips
  • 5- Wall Balls (20/14)
  • 6- Burpees
  • 7- Pull Ups
  • 8- Sit ups
  • 9- Double Unders
  • 10- KB Swings (53/35)
  • 11- Goblet Squats (53/35)
  • 12- Thrusters (95/65)

Start with 1 Deadlift, and build each round with the same movement(s) plus the next movement.  For instance, round 1 is 1 deadlift.  Round 2 is 1 deadlift and 2 box jumps.  Round 3 is 1 deadlift, 2 box jumps, and 3 toes to bar, etc. until you get to the 12th round. 

Cool Down

Coach Led Stretching

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