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12 Days of Christmas WOD


MERRY CHRISTMAS EVE!!!! 6AM, 8:15 AND 9:30AM ONLY

DEC 25: CLOSED

DEC 26TH: 8:15 AND 9:30 ONLY

12 DAYS OF CHRISTMAS

1 Muscle Up (scale with 1 T2B /K2C)

2 Thrusters (135/95)(95/65)

3 Push Press

4 Front Squats

5 Power Cleans

6 Deadlift

7 Pull ups (scale Jumping Pull ups)

8 Ab Mat Sit up

9 HR Push Ups

10 Alt DB Snatches (50/35)

11 Back Squats

12 Hang Power Snatch (if you have to adjust weight for snathces...please do so)

Time Cap 40min. Scale to 95/65 to ensure you can finish or be ok with going heavier and potentially NOT finishing in cap.


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Friday Sept 24th WOD

Strength: 12 min to find a 3rm OHS Conditioning: 12-9-6-3 thrusters (135/95) (125/85)(115/75 push ups Rest 2:00 3-6-9-12 (135/95) (125/85)(115/75 clusters (squat clean + press) hspu

Thursday Sept 23rd WOD

Bench Press: 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Bicep Curls 3x10 Tricep ext 3x10 Conditioning: 12 min AMRAP 6 Hang Power Snatches (95/65) 10 Box Jump overs (24/20) 100 Meter Farmer Carry

Wednesday Sept 22nd WOD

Conditioning: Partner WOD 30min Cap Buy in: 400 M Run Together 100 Wall Balls 90 Shoulder Taps 80 KBS (70/55)(55/35) 70 Toes to bar/Knee to chest 60 Power Cleans (135/95) 50 Push Press (135/95) 40 Pul