Warm-Up:
Coach’s choice

WOD prep:
Prep the movements for the WOD
WOD:
“12 Days of Christmas” 
(1) Thruster (135,95)(12 sets)
(2) Hang power cleans (135,95)(11 sets)
(3) Deadlifts (135,95)(10 sets)
(4) Burpees over the barbell (9 sets)
(5) Toes to bar (8 sets)
(6) Box jumps (24,20) (7 sets)
(7) Hand release push-ups (6 sets)
(8) Reverse Lunges (5 sets)
(9) Russian Kettlebell swings (70,53)(4 sets)
(10) Kettlebell goblet squats (70,53) (3 sets)
(11) Ab-mat sit-ups (2 sets)
1200m row, 1200m ski or 1200m run (1 set)
*This is done just like the song. So on the 1st day, 1 Thruster. On the 2nd day, 2 Hang power cleans and 1 Thruster. On the 3rd day, 3 Deadlifts, 2 Hang power cleans and 1 Thruster. On the 4th day, 4 Burpees over the barbell, 3 Deadlifts, 2 Hang power cleans and 1 Thruster. The WOD ends with 1 Thruster. 

*Choose loads and movement scales you can do unbroken sets with. Please talk with a coach if you need help scaling movements or loads.

Option 2 Barbell load and kettlebell load:
(95,65) barbell
(53,35) kettlebell

Option 3 Barbell load and kettlebell load:
(75,55) barbell
(35,26) Kettlebell

Post WOD:
Mobility and a beverage of your choice!

CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1

The class schedule will be adjusted on the following dates:

• Tuesday, 12/24 
  7:30 am Adult CrossFit
  9:00 am Adult CrossFit
  10:30 am Adult CrossFit
  12:00 pm Adult CrossFit
  No kids class
• Wednesday, 12/25
  CLOSED
• Tuesday, 12/31
  7:30 am Adult CrossFit
  9:00 am Adult CrossFit
  10:30 am Adult CrossFit
  12:00pm Adult CrossFit
  No kids class
• Wednesday, 1/1
  11:00 am Adult CrossFit
  -No kids/teens classes
  
  6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
  – Regular Registration $49 January 7th to January 12th
  – Last Minute Registration $59 January 13th to January 29thClick here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)