WOD NOTES
In the spirit of the holiday’s its time for the classic xmas WOD.
Perform the workout just like the song….
Fitness
“12 Days”
1 250 m Row
2 Push ups
3 DB Thrusters
4 Burpees
5 Step ups
6 Ring rows
7 KB Swings
8 DB Snatches (4 each)
9 V ups
10 Walking Lunges
11 Calorie Assault bike
12 Man-Makers
Performance
“12 Days”
1 Snatch 115/75
2 Bar Muscle-Ups
3 DB Thrusters 40/25
4 Burpee Box Jumps 24/20
5 HSPU
6 CTB
7 KB Swings 32/24
8 Wall balls 20/14
9 Toes to Bar
10 Walking Lunges
11 Ring Dips
12 Man-Makers 40/25
Sport
Power Clean 2 RM
1 Floor + 1 Hang
HBBS
5 RM
then… 2 x 3 at same load
C1) Cable lat pulldown 4 x 8-12
C2) Ring dips 4 x 5-8
C3) 1/2 kneeling Pallof press 4 x 6
