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
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