WOD 23.12.16

PERFORMANCE

"12 Days of X-mas"

For time:

1 – 30 Double Unders
2 – Power Cleans (135/95 lbs.)
3 – Ring Dips
4 – Deadlifts (135/95 lbs.)
5 – Burpees
6 – Toes to Bar
7 – Hand Release Push-ups
8 – Box Jump Overs (24"/20")
9 – Kettlebell Swings (45/35 lbs.)
10 – Pull-ups
11 – Front Squats (135/95 lbs.)
12 – Ground to Overhead (135/95 lbs.)

Round 1 = 1
Round 2= 1+2
Round 3= 1+2+3
...and so on.

FITNESS

Sc "12 Days of X-mas"

For time:

1 – 30 Rope Jumps
2 – WallBall Cleans 20”
3 – Box Dips
4 – Deadlifts
5 – Burpees
6 – Knees to Elbows
7 – Push-ups
8 – Box Jumps (20"/18")
9 – Kettlebell Swings (35/25 lbs.)
10 – Pull-ups
11 – Goblet Squats (35/25)
12 – WallBall Shots (20/14)

Round 1 = 1
Round 2= 1+2
Round 3= 1+2+3
...and so on.