Saturday 171223

For time:

12 Days of Christmas WOD

1 Snatch 155#(105#)
2 Muscle Up
3 Front Squats 155#(105#)
4 Box Jumps 24″(20″)
5 Hang Power Cleans 155#(105#)
6 Chest to Bar Pull-ups
7 Deadlift 155#(105#)
8 Ring Dips
9 KB Snatch (9 reps/arm 53#(35#)
10 Handstand Push-ups
11 Single KB Front Rack Lunge Steps/leg 53#(35#)
12 Triple Unders

Pete went and hid when I showed him the 12 Days of Christmas WOD.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We have 3, hour and a half classes today.  Make sure you sign up for the class you are attending and if the class is full, sign up for a later class.  The workout requires a lot of space so we’ve capped the classes at 20 to make sure that everyone has room.  As of the writing of this blog there are still spots available in each class, so sign up, and come to the class you sign up for. If you signed up for all 3 classes, I won’t mention names, be sure and cancel the classes you don’t plan to attend so others may.  Thanks for being awesome!

We will perform the workout in the manner in which the song is sung:

1 Snatch
2 Muscle ups + 1 snatch
3 Front squats + 2 Muscle ups + 1 snatch. . . 

So the last round of the workout starts with 12 triple unders + 11 Single KB Front Rack Lunge Steps/leg+ 10 handstand push ups. . . + 1 snatch. . . boom, done, time. 

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