Wednesday

Warm Up
Coaches Choice

Skill Work
Thrusters
Back Squat
Power Cleans
Power Snatch

WOD
12 Days of Christmas WOD

1 – Wall Climb
2 – Thrusters (135/95)
3 – Back Squat (135/95)
4 – Power Cleans (135/95)
5 – Wall Balls (20/14)
6 – KB Swings (53/35)
7 – Pull Ups (modification: jumping pull ups or banded pull ups)
8 – Toes to Bar (modification: knees to chest)
9 – Box Jumps (24/20)
10 – Burpees
11 – Ring Dips (modification: box dips)
12 – Power Snatch (135/95)

This workout is like the song the “12 Days of Christmas”.  

Example: On the 1st day of Christmas, my coach gave to me, one Wall Walk; on the 2nd day of Christmas my coach gave to me, 2 Thrusters and 1 Wall Climb; on the 3rd day of Christmas, my coach gave to me, 3 Back Squat, 2 Thrusters, and 1 Wall Climb; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder.

 

 

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