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Saturday 23/12/17

December 22, 2017christianWODNo Comments

12 Days of Christmas WOD

Base + Met Con

A. For Time
1 Run or Row 250m
2 Wall Climbs
3 Deadball or SandBag Squats or KB Goblet Squats
4 Burpee Box Jumps
5 Pull Ups or Jumping Pull Ups
6 KB Swings
7 T2B or Tuck Crunches
8 Alt DB Snatch
9 Plate Ground to overhead
10 Wall Ball
11 Walking Lunges (total)
12 DB Man Makers

*complete 250m run, then complete 2 Wall Climbs + 250m run, then complete 3 Squats + 2 Wall Climbs + 250m run and so on.

Climb

A. For Time
1 Clean + [email protected]/95-135#
2 Muscle Ups or Ring Dips
3 [email protected]/45-65# (power or squat)
4 HSPU
5 Burpee Box Jumps
6 T2B
7 DB [email protected]/10-15kg
8 Pull Ups
9 Wall Ball
10 KB [email protected]/12-24kg
11 Assault Bike or Row Cals
12 Front [email protected]/95-135#

*complete 1 CJ, then complete 2 MU’s + 1 CJ, then complete 3 Snatch + 2 Mu’s + 1 CJ and so on.

 

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