WOD: Friday, December 24th, 2021 (7:30, 8:30, 9:30 ONLY)

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds (10 Min Cap)

  • 1 Minute Row/Bike/Runner 
  • 4 Deadlifts 
  • 3 Power Cleans 
  • 2 Alt Front Rack Lunges 
  • 1 Thrusters 

*Increase the weight on the bar per round 

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Workout: 12 Days of CFM Christmas (35 Min Cap) 

  • 1 Thruster (115/85)
  • 2 Alt Front Rack Lunges (115/85)
  • 3 Power Cleans (115/85)
  • 4 Deadlifts (115/85)
  • 5 Burpees 
  • 6 Hand Release Push Ups 
  • 7 Box Jump Overs (24”/20”)
  • 8 Alt DB Box Step Ups (50/35) (20” box for all)
  • 9 Wall Balls (20/14) 
  • 10 Med-Ball Push Presses (20/14)
  • 11 Ab-Mat Sit Ups 
  • 12 Calorie Row/Bike/Runner 

*Workout flows just like the song

*1 Thruster then 2 FR Lunges, 1 Thruster, then 3 PC’s, 2 FRL, 1 Thruster ….etc

*Step Ups done to a 20 inch box for everyone 

*If you do not complete the work within the time cap your score is last full round you finished

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Hip Extensions