CFBK WOD’s 2015 – Monday 28 December, 15

28 Dec CFBK WOD’s 2015 – Monday 28 December, 15

WARM-UP
Deadlift
5×60%
3×70%
2×80%

WOD:
“12 Days of Christmas”
1 Deadlift (@85% of 1 RM)
2 Boxjumps
3 T2B
4 Pistol squat (R/L=1)
5 Pullups
6 Burpees
7 Goblet squat (20/15 DB’s)
8 Single arm snatch (20/15 DB’s) (count each rep, alternate arms)
9 Walking plate lunges (20/15, R/L=1)
10 KB swing (20/16)
11 Sit-ups
12 Tire flips
Score= Time
(Cap at 30 min)

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