Friday Dec. 23 2011

WoD:

“The 12 days of Christmas”

Performed like the song, in order ( do step one, then step 1 & 2, then 1, 2, 3, etc):

  • 1 x 20m meter sprint (10m there, 10m back)
  • 2 x push-ups
  • 3 x air squats
  • 4 x sit-ups
  • 5 x dumbbell swings, 45/35
  • 6 x back squats, 95/65
  • 7 x push press, 95/65
  • 8 x hang cleans, 95/65
  • 9 xΒ bent-over rows, 95/65
  • 10 x deadlifts, 95/65
  • 11 x box jumps (24”/18”)
  • 12 x burpee pull-ups