WOD: Saturday, December 24th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Total (5 per side) 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

  • (9/7) Calorie Row/Bike/Runner/Ski
  • 5 Deadlifts 
  • 4 Power Cleans
  • 3 Thrusters
  • 2 Alt Front Rack Lunges 
  • 1 Front Squat 

*Increase the weight on the bar per round 

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Workout: 12 Days of CFM Christmas (30 Min Cap) 

  • 1 Front Squat (115/85)
  • 2 Alt Front Rack Lunges (115/85)
  • 3 Thrusters (115/85) 
  • 4 Power Cleans (115/85)
  • 5 Deadlifts (115/85) 
  • 6 Toes to Bar 
  • 7 Burpees Over Bar 
  • 8 Alt DB Box Step Ups (50/35) 
  • 9 Box Jump Overs (24”/20”)
  • 10 Wall Balls (20/14) 
  • 11 Med-Ball Push Press (20/14) 
  • 12 Calorie Row/Bike/Runner/Ski

*Workout flows just like the song

*1 FS then 2 FRL , 1 FS, then 3 Thrusters, 2 FRL, 1 FS ….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: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings