2 minutes bike/row/erg

Mountain climbers

Air squats w. T-twists

Banded monster walks

Shoulder activations (dowel)

Lunge step – wall circles

Running man arms

Burgener warm up

Barbell warm up for each movement

 

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