WOD: Sunday, December 24th, 2023
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
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