Black/Blue/Grey WOD
“12 Days of Christmas“
Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, …
1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull-Ups
5 Toes-to-Bar
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps (20″)
10 Wall Balls (20/14)
11 Kettle Bell Swings (53/35)
12 Thrusters (95/65)
OR
1 Muscle Up
2 Clean and Jerks (225/135)
3 Box Jumps (30/24)
4 DB Snatches (50/30)
5 Burpees over the bar
6 Pistols
7 KB Swings (70/53)
8 Wallballs (20/14)
9 Pull-Ups
10 Handstand Pushups
11 Toes-to-bar
12 Front Squats (225/135)
*Can put a 20 minute time cap on either workout if needed
December “Cool” Board
***Make some goals for yourself for December
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