Saturday Dec 18

12 Days of Christmas

Warm up

General Mobility

 

Work Out

12 Days of Christmas WOD

 

For time: Cap 45 Min

1. Bar MU/Strict pull up
2. Sit-Ups
3. Air Squats
4. Russian Twist 20/15kg
5. Hand Release Push-Ups
6. Alt. Single Arm Devils Press 22.5/15kg
7. Toe to Bar
8. Single DB Front Rack Lunges 22.5/15
9. Plate Ground to Over Head 20/15
10. DB Box Step-ups 22.5/15kg – 24’/20′
11. Cal on C2
12. 1200m Run

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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