WEDNESDAY 12/21/16

WARM UP 2-3X or 10 min

100 m run

Goodmornings

ring rows

shoot thrus

airsquats

k2E

step ups

 

Today’s WOD:
“12 Days of Christmas – CrossFit Invictus Style”
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 100 Meter Run
2 – Power Cleans (135/95 lbs.)
3 – Ring Dips
4 – Dumbbell Snatch (45/30 lbs.)(2per Arm)
5 – Burpees
6 – Toes to Bar
7 – Hand Release Push-ups
8 – Box Jumps (24″/20″)
9 – Kettlebell Swings (53/35lbs.)
10 – Pull-ups
11 – Wallballs20/14
12 – Shoulder to Overhead (135/95 lbs.)

On the first day of Christmas, my CrossFit coach gave to me: 1-100m Run.
On the second day of Christmas, my CrossFit coach gave to me: 2-Power Cleans, 1-100m Run.
On the third day of Christmas, my CrossFit coach gave to me: 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fourth day of Christmas, my CrossFit coach gave to me: 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fifth day of Christmas, my CrossFit coach gave to me: 5-Burpees, 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.

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