WARMUP
2 Min Jump Rope Practice (SU / DU / DUA)
– Then –
8 Min AMRAP of…
5 Inch Worms
5 Pushups
5 KB Swings
5 Front Squats
1 Snatch to 5 Overhead Squats
5 Shoulder To Overhead
* Start with empty barbell or pvc pipe. Increase weight each round of warmup.
WORKOUT
12 DAYS OF CHRISTMAS
1 Snatch (135/95)
2 Thrusters
3 KB Bent Over Rows (3L+3R)
4 Squat Cleans
50 Double Unders
6 Front Squats
7 V-Situps
8 KB Swings
9 Mountain Climbers (L+R=1)
10 Lunges (L+R=2)
11 Pushups
12 Squats
* WOD runs like this:
– 1 Snatch
– 2 Thrusters, 1 Snatch
– 3 KB Bent Over Rows (3L+3R), 2 Thrusters, 1 Snatch
– 4 Squat Cleans, 3 KB Bent Over Rows (3L+3R), 2 Thrusters and 1 Snatch,
– Etc.
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