WEDNESDAY

Strength Development:

Movement warm-up

·    Lifts

·    Pull-ups

·    Knees-to-Elbows

·    Box Jumps

·    Overhead barbell lunge steps

WOD

12 Days of Christmas #2

40 minute CAP

RX 40/30 kg:

1.     Sumo Deadlift High Pull

2.     Thrusters

3.     Push Press

4.     Power Cleans

5.     Power Snatches

6.     Kettlebell Swings (RX 24/16 kg)

7.     Pull-ups

8.     Knees-to-Elbows

9.     Box Jumps (RX 24”/20”)

10.  Double-unders

11.  Burpees

12.  Overhead Walking Lunge Steps with the bar

RX+ start at 12 and work backwards OR increase weights/height