WOD: Sunday, December 24th, 2023

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Warm-up: Group Dynamic

  • 200 Meter Group Run 
  • Bird Dogs w/ :03s pause per rep – 10 Reps total
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 150 Meter Run (End of driveway) 
  • 2 Deadlifts
  • 2 Alt Front Rack Lunges 
  • 2 Thrusters 
  • 2 Front Squats 

*Build up to your workout weight over 3 rounds 

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Workout: For Time (35 Min Cap) 

12 Days of CFM Christmas 

  • 150 Meter Run (end of driveway)
  • 2 Front Squats (115/85) 
  • 3 Thrusters (115/85)
  • 4 Alt Front Rack Lunges (115/85) *2 per side
  • 5 Deadlifts (115/85) 
  • 6 Burpees
  • 7 Hand Release Push Ups 
  • 8 Alt Med-Ball Box Step Ups (20/14) (24”/20”)
  • 9 Toes to Bar 
  • 10 Box Jumps (24”/20”)
  • 11 DB Goblet Squats (50/35)
  • 12 DB Hang Clean and Jerk (50/35) *6 per side

*Workout flows just like the song

*1 Run then 2 FS , 1 Run, then 3 Thrusters, 2 FS, 1 Run ….etc

*If you do not complete the work within the time cap your score is the time cap

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Cardio Option: For Time (35 Min Cap) 

12 Days of CFM Christmas 

  • 150 Meter Run (end of driveway)
  • 2 DB Front Squats (50/35) *2 per side
  • 3 DB Thrusters (50/35) *3 per side
  • 4 Alt DB Lunges (50/35) *2 per side
  • 5 DB Deadlifts (50/35) *5 per side
  • 6 Burpees
  • 7 Hand Release Push Ups 
  • 8 Alt Med-Ball Box Step Ups (20/14) (24”/20”)
  • 9 Toes to Bar 
  • 10 Box Jumps (24”/20”)
  • 11 DB Goblet Squats (50/35)
  • 12 DB Hang Clean and Jerk (50/35) *6 per side

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold