Friday, 20 December 13

Friday, 20 December 13

Strength/Skill: Back Squat (2×5+ME)

WOD:

“12 Days of Christmas”
1 Deadlift (98/58)
2 Boxjumps
3 T2B
4 Pistol squat (R/L=1)
5 Pushups
6 Pullups
7 Goblet squat (20/15 DB’s)
8 Single arm snatch (20/15 DB’s) (count each rep, alternate arms)
9 Walking lunges (20/15, R/L=1)
10 KB swing (20/16)
11 Sit-ups
12 Burpees
Score= Time
(Cap at 30 min)

Comments:

This WOD is based on the annoying song “12 days of Christmas”
Complete following:
Round 1: 1 rep of exercise 1
Round 2: 1 rep of exercise 1 and 2 of exericse 2
Round 3: 1 rep of exercise 1, 2 or exercise 2, 3 of exercise 3…and so on all the way up to round 12.



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