Monday, December 17th, 2012

CHRISTMAS SWEATER WOD!

Wear it, Own it!

Weekly Warm Up:

10 Banded Good Mornings

10 PVC Overhead Squats

10 Strict Pull Ups

10 Sit Ups (GHD or Abmat)

WOD:  "12 Days of Christmas"

Done in the same format as the song.  1, then 2,1 then 3,2,1...etc.

1 Muscle Up

2 Hand stand Push Ups

3 Bear Crawls lengths of the gym

4 Clapping Push Ups

5 Push Press (115/75)

6 Knees to Elbows

7 Pull Ups

8 Thrusters (115/75)

9 Box Jumps (24/20)

10 Abmat Sit Ups

11 Wall Balls (20/14)

12 Squat Cleans (115/75)