WOD: Wednesday, December 25th, 2019 (9 AM and 10:30 ONLY!)

Warm-up: Group Dynamic 

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Minute per side    

——————————————————————————————————–

Pre Game: 3 Rounds (12 Min Cap)

• Run the driveway
• 2 Reps of each barbell movement
• (Deadlift –HPC-Thruster-Push Press-Front Squat)

Get used to that order because you will be doing it a lot!

——————————————————————————————————–

Workout: For Time (40 Minute Cap)

“12 Days of Christmas”

• 1 Front Squat (95/65)
• 2 Push Press (95/65)
• 3 Thrusters (95/65)
• 4 Hang Power Cleans (95/65)
• 5 Deadlifts (95/65)
• 6 Pull Ups
• 7 Knees to Elbows
• 8 Alternating DB/KB Hang Snatches (50/35)(24k/16k)
• 9 Box Jump Overs (24”/20”)
• 10 Alternating Front Rack Lunges (95/65)
• 11 Med-Ball Jump Squats (20/14)
• 12 Calorie Row/Bike/Runner

Workout follows the same order as the song

1,

2+1,

3+2+1,

4+3+2+1, etc….

——————————————————————————————————–

Core: 5 Rounds

• 15 V-Ups
• 30 Hollow Rocks