Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“12 Days of Christmas”
(1) Rope climb (12 sets)
(2) Shoulder to over head (11 sets)
(3) Pull-ups (10 sets)
(4) Hang Power cleans (9 sets)
(5) Calorie bike (8 sets)
(6) Abmat sit-ups(7 sets)
(7) Burpees (6 sets)
(8 ) Slam balls(5 sets)
(9) Air squats (4 sets)
(10) Russian KB swings (3 sets)
(11) Ab-mat sit-ups (2 sets)
(12) Calorie row
*This is done just like the song. So in the 1st day (round) you do one rope climb, In the 2nd day (round) you do 2 STOH and 1 rope climb. Round 3 will be 3 front squats, 2 STOH and 1 rope climb. The wod ends with 1 rope climb and a glass of egg nog!
*Choose a load you can do unbroken sets with.
Post WOD
Foam roll for 5 minutes
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